Authentic Spanish Garbanzo Stew Recipe - Delicious & Nutritious

Garbanzo stew

Authentic Spanish Garbanzo Stew Recipe - Delicious & Nutritious
Region / culture: Spain | Preparation time: 10 minutes | Cooking time: 40 minutes | Servings: 4


Garbanzo stew
Garbanzo stew

Garbanzo stew is a hearty and flavorful dish that is perfect for a cozy night in. This stew is packed with protein and fiber, making it a nutritious and satisfying meal. The combination of garbanzo beans, tomatoes, squash, and spinach creates a delicious and comforting dish that is sure to please your taste buds.


Garbanzo stew has been enjoyed for centuries in various cultures around the world. Garbanzo beans, also known as chickpeas, are a staple ingredient in many cuisines and are often used in stews, soups, and salads. This recipe combines traditional ingredients with modern flavors to create a delicious and nutritious dish that is perfect for any occasion.


How to prepare

  1. Place water, onion, and garlic in a large pot.
  2. Cook, stirring occasionally, until onion is softened slightly, about 5 minutes. Add tomatoes (including tomato liquid) and seasonings. Cook for 5 more minutes.
  3. Add garbanzo beans, squash, and tomato juice.
  4. Cover and cook for 30 minutes, until squash is tender.
  5. Stir in spinach and cook until softened, about 2 to 3 minutes.
  6. Serves 4.


  • Add diced carrots or bell peppers for extra color and flavor.
  • Use sweet potatoes or butternut squash instead of winter squash for a different twist.
  • Stir in a handful of cooked quinoa or rice for added texture and protein.

Cooking Tips & Tricks

Be sure to rinse the garbanzo beans thoroughly before adding them to the stew to remove any excess salt or preservatives.

- For a thicker stew, mash some of the garbanzo beans with a fork before adding them to the pot.

- Feel free to customize this recipe by adding your favorite vegetables or spices to suit your taste preferences.

Serving Suggestions

Garbanzo stew can be served on its own as a hearty and satisfying meal, or paired with a side of crusty bread or a fresh salad for a complete and balanced dinner. You can also top the stew with a dollop of Greek yogurt or a sprinkle of fresh herbs for added flavor.

Cooking Techniques

Be sure to sauté the onions and garlic until they are soft and fragrant before adding the other ingredients.

- Cover the pot while the stew is simmering to ensure that the vegetables cook evenly and the flavors meld together.

Ingredient Substitutions

If you don't have spicy tomato juice, you can use regular tomato juice and add a pinch of cayenne pepper or red pepper flakes for heat.

- Feel free to use canned diced tomatoes instead of fresh tomatoes if they are not in season.

Make Ahead Tips

Garbanzo stew can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat the stew on the stove or in the microwave before serving.

Presentation Ideas

Serve garbanzo stew in individual bowls and garnish with a drizzle of olive oil, a sprinkle of fresh herbs, or a dollop of Greek yogurt for a beautiful and appetizing presentation.

Pairing Recommendations

Garbanzo stew pairs well with a variety of side dishes, including crusty bread, rice, quinoa, or a fresh green salad. For a complete meal, serve the stew with a glass of red wine or a refreshing iced tea.

Storage and Reheating Instructions

Leftover garbanzo stew can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply transfer the stew to a pot and heat over medium heat until warmed through. You may need to add a splash of water or broth to thin out the stew if it has thickened.

Nutrition Information

Calories per serving

Each serving of garbanzo stew contains approximately 250 calories. This makes it a satisfying and filling meal that won't weigh you down.


Garbanzo stew is a great source of carbohydrates, with each serving containing approximately 30 grams of carbs. Carbohydrates are an important source of energy for the body and are essential for fueling your daily activities.


This stew is low in fat, with each serving containing only 2 grams of fat. The majority of the fat in this dish comes from the olive oil used for cooking the onions and garlic.


Garbanzo beans are a rich source of protein, with each serving of this stew containing approximately 12 grams of protein. Protein is essential for building and repairing tissues in the body, making this stew a great option for vegetarians and vegans.

Vitamins and minerals

Garbanzo stew is packed with vitamins and minerals, including vitamin A, vitamin C, iron, and potassium. These nutrients are essential for maintaining a healthy immune system, promoting good vision, and supporting overall health and well-being.


This recipe contains no common allergens, making it a safe and delicious option for those with food sensitivities or allergies.


Overall, garbanzo stew is a nutritious and delicious dish that is perfect for a healthy and balanced diet. With a good balance of carbohydrates, protein, and essential vitamins and minerals, this stew is a great option for anyone looking to enjoy a flavorful and satisfying meal.


Garbanzo stew is a delicious and nutritious dish that is perfect for a cozy night in. Packed with protein, fiber, and essential vitamins and minerals, this stew is a great option for a healthy and satisfying meal. Whether you enjoy it on its own or paired with your favorite side dishes, garbanzo stew is sure to become a new favorite in your recipe rotation.

How did I get this recipe?

I remember the excitement I felt when I first saw this recipe for Garbanzo Stew. It was a crisp fall day, the leaves were turning shades of red and orange, and there was a chill in the air that made me crave something warm and comforting. My friend Maria had invited me over for lunch, and as soon as I walked into her cozy kitchen, I was hit with the most amazing aroma.

Maria was busy stirring a large pot on the stove, and she greeted me with a big smile. "I'm making my grandmother's famous Garbanzo Stew," she said, motioning for me to take a seat at the table. As I watched her work, I couldn't help but be mesmerized by the way she effortlessly moved around the kitchen, adding a pinch of this and a dash of that with such precision.

I had always admired Maria's cooking skills, and I knew that whatever she was making was going to be delicious. She had a way of infusing her dishes with so much love and care, and it always came through in the final product. As the stew bubbled away on the stove, filling the kitchen with its tantalizing aroma, I couldn't wait to taste it.

Finally, Maria ladled out two steaming bowls of the stew and placed them in front of us. The first spoonful I took was like a burst of flavor in my mouth – the garbanzo beans were tender, the vegetables were perfectly cooked, and the spices added just the right amount of warmth. I couldn't get enough of it, and before I knew it, I had cleaned my bowl.

As I complimented Maria on her cooking skills and begged her for the recipe, she laughed and said, "Oh, this is an old family recipe that has been passed down for generations. I'd be happy to share it with you." I couldn't believe my luck – I was about to learn the secret to making the most delicious Garbanzo Stew I had ever tasted.

Maria took out a weathered old recipe card from a box in her cupboard and handed it to me. The card was yellowed with age and stained with splashes of tomato sauce and spices, a testament to the many times it had been used. As I read through the list of ingredients and instructions, I felt a sense of nostalgia wash over me. This was more than just a recipe – it was a piece of history, a link to the past that connected me to generations of strong and talented women who had come before me.

I thanked Maria profusely for sharing her family recipe with me and promised to make it for my own family soon. As I walked home that day, clutching the precious recipe card in my hand, I couldn't wait to try my hand at making Garbanzo Stew. I knew that this dish would become a staple in my own kitchen, a recipe that I would pass down to my children and grandchildren one day.

When I finally got home, I wasted no time in gathering the ingredients and starting to cook. The familiar smells of onions, garlic, and spices filled my kitchen, transporting me back to Maria's cozy kitchen and the warmth of her hospitality. As I stirred the pot and watched the stew come together, I felt a sense of peace and contentment wash over me. Cooking had always been a form of therapy for me, a way to relax and unwind after a long day. And there was something especially soothing about making a dish that had been lovingly passed down through the generations.

Finally, the stew was ready, and I ladled out generous portions into bowls for my family. As we sat down to eat, the silence was broken only by the sound of spoons clinking against the bowls and satisfied sighs of contentment. My husband and children couldn't get enough of the Garbanzo Stew, and I beamed with pride as they showered me with compliments.

From that day on, Garbanzo Stew became a regular feature on our dinner table. It was a dish that brought us together as a family, a dish that filled our home with warmth and love. And every time I made it, I couldn't help but think of Maria and her grandmother, and the legacy of delicious recipes that had been passed down through the years.

As I sit here now, years later, with my own grandchildren gathered around the table, I can't help but feel a sense of gratitude for the culinary traditions that have been handed down to me. I know that one day, they too will be making Garbanzo Stew in their own kitchens, passing on the recipe to their own children and grandchildren. And I couldn't be happier knowing that this delicious dish will continue to be a part of our family for generations to come.


| Chickpea Recipes | Chile Pepper Recipes | Low-calorie Recipes | Oregano Recipes | Spanish Recipes | Spinach Recipes | Squash Recipes | Stew Recipes | Tomato Juice Recipes |

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