Garbanzos and Swiss Chard

Garbanzos and Swiss Chard Recipe - Vegetarian Delight from Central African Republic & Switzerland

Region / culture: Central African Republic, Switzerland | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4 |

Vegetarian diet

Introduction

Garbanzos and Swiss Chard is a delicious and nutritious dish that combines the earthy flavors of garbanzo beans with the slightly bitter taste of Swiss chard. This recipe is packed with protein, fiber, vitamins, and minerals, making it a healthy and satisfying meal option.

History

This recipe has its roots in Mediterranean cuisine, where both garbanzos and Swiss chard are commonly used in traditional dishes. The combination of these two ingredients creates a flavorful and hearty meal that has been enjoyed for generations.

Ingredients

0.75 lb (340 g) swiss chard leaves, stemmed, rinsed, and torn into large pieces
2 large cloves of garlic, peeled
0.5 tsp of coarse salt
1 tsp of ground coriander
1 small dried red chili
2 tbsp of olive oil
0.5 cup of minced onion
2 tsp of tomato paste
1 cup of basic cooked garbanzos, with 0.75 cup of cooking liquid
1 lemon, cut into wedges (optional)

How to prepare

In a pot, steam, parboil, or microwave the chard leaves until tender, about 5 minutes.
Set the leaves in a colander to drain.
Squeeze out excess moisture and coarsely shred them.
Crush the garlic in a mortar with salt, coriander, and chili until a thick, crumbly paste forms.
Heat olive oil in a 10-inch skillet and sauté the onion until pale golden.
Add the garlic paste and tomato paste, and stir into the oil until sizzling.
Add the chard, cooked garbanzos, and cooking liquid, and cook for 10 minutes, stirring occasionally.
Remove from heat and let it stand until ready to serve (the contents of the skillet should be very moist but not soupy. For a looser texture, stir in more garbanzo cooking liquid).
Serve warm, at room temperature, or cold with lemon wedges.

Variations

Add diced tomatoes or roasted red peppers for extra flavor.
Top with crumbled feta cheese or grated Parmesan for a creamy and tangy finish.
Stir in a handful of chopped fresh herbs like parsley or cilantro for a burst of freshness.

Cooking Tips & Tricks

Be sure to thoroughly rinse the Swiss chard leaves to remove any dirt or debris.

- Crushing the garlic with salt, coriander, and chili in a mortar creates a flavorful paste that adds depth to the dish.

- Adjust the amount of cooking liquid based on your desired consistency - for a thicker dish, use less liquid, and for a soupier texture, add more liquid.

- Serve the dish with lemon wedges for a bright and citrusy flavor.

Serving Suggestions

Garbanzos and Swiss Chard can be served as a main dish with a side of crusty bread or over cooked grains like rice or quinoa. It can also be served as a side dish alongside grilled chicken or fish.

Cooking Techniques

Steaming, parboiling, or microwaving the Swiss chard leaves before adding them to the dish helps to soften the leaves and remove any bitterness.

- Sautéing the garlic paste and onion in olive oil creates a flavorful base for the dish.

- Cooking the garbanzos with the Swiss chard allows the flavors to meld together and creates a delicious and hearty dish.

Ingredient Substitutions

If Swiss chard is not available, you can use spinach or kale as a substitute.

- Chickpeas can be used in place of garbanzo beans if desired.

- Red pepper flakes can be used instead of dried red chili for a spicy kick.

Make Ahead Tips

Garbanzos and Swiss Chard can be made ahead of time and stored in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave before serving.

Presentation Ideas

Serve Garbanzos and Swiss Chard in a shallow bowl or on a platter, garnished with lemon wedges and a drizzle of olive oil. Sprinkle with fresh herbs or grated cheese for a pop of color and flavor.

Pairing Recommendations

This dish pairs well with a crisp white wine like Sauvignon Blanc or a light-bodied red wine like Pinot Noir. It also goes well with a side of crusty bread or a simple green salad.

Storage and Reheating Instructions

Store any leftovers of Garbanzos and Swiss Chard in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat or in the microwave until warmed through.

Nutrition Information

Calories per serving

Each serving of Garbanzos and Swiss Chard contains approximately 250 calories, making it a moderate-calorie meal option that is perfect for lunch or dinner.

Carbohydrates

Garbanzos and Swiss Chard is a carbohydrate-rich dish, with garbanzo beans providing a good source of complex carbohydrates. The Swiss chard also contains carbohydrates, making this a filling and energy-boosting meal option.

Fats

This dish is relatively low in fat, with olive oil being the primary source of fat. Olive oil is a heart-healthy fat that adds richness and flavor to the dish without adding excessive amounts of saturated fat.

Proteins

Garbanzos are a great source of plant-based protein, making this dish a satisfying and protein-packed option for vegetarians and vegans. The combination of garbanzos and Swiss chard provides a good balance of essential amino acids.

Vitamins and minerals

Swiss chard is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like iron, magnesium, and potassium. Garbanzos also contain a variety of vitamins and minerals, making this dish a powerhouse of nutrients.

Alergens

This recipe contains garlic and onion, which are common allergens for some individuals. Be sure to check for any food allergies before preparing this dish.

Summary

Garbanzos and Swiss Chard is a nutrient-dense and balanced meal option that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals. This dish is a healthy and delicious choice for anyone looking to enjoy a flavorful and satisfying meal.

Summary

Garbanzos and Swiss Chard is a flavorful and nutritious dish that is easy to prepare and perfect for a healthy meal option. Packed with protein, fiber, vitamins, and minerals, this dish is a delicious way to enjoy the flavors of the Mediterranean. Serve it as a main dish or side dish for a satisfying and wholesome meal.

How did I get this recipe?

I have a clear memory of the first time I saw this recipe for Garbanzos and Swiss Chard. It was many years ago when I was just a young girl growing up in a small village in Spain. My abuela, my grandmother, was a wonderful cook and she knew all the traditional recipes passed down through generations.

One day, while I was helping her in the kitchen, she pulled out a tattered old cookbook from the shelf. The pages were yellowed and frayed, but they were filled with handwritten notes and stains from years of use. As she flipped through the pages, she came across a recipe for Garbanzos and Swiss Chard that caught her eye.

She told me that this recipe was a favorite of her own mother, my great-grandmother, and that it had been passed down to her when she was a young girl. She explained that Garbanzos and Swiss Chard was a simple yet hearty dish that was perfect for a cool evening.

I watched intently as she gathered the ingredients and began to prepare the dish. She started by sautéing onions and garlic in olive oil until they were soft and fragrant. Then she added the garbanzos, or chickpeas, along with some diced tomatoes and a splash of broth.

Next, she chopped up the Swiss chard and added it to the pot, letting it wilt and cook down until it was tender. She seasoned the dish with a pinch of salt, a sprinkle of paprika, and a dash of vinegar for a bit of acidity.

As the aroma of the dish filled the kitchen, my mouth began to water in anticipation. I had never tried Garbanzos and Swiss Chard before, but I knew it was going to be delicious.

When the dish was finally ready, my abuela spooned it into bowls and we sat down at the table to eat. The flavors of the dish were rich and comforting, with the earthy garbanzos complementing the slightly bitter Swiss chard perfectly.

As we ate, my abuela told me stories of her own childhood and the times she had helped her mother in the kitchen. She recounted how her mother would teach her how to cook traditional dishes like this one, passing down not just the recipes but also the love and tradition that went into making them.

From that day on, Garbanzos and Swiss Chard became a regular dish in our household. Whenever the weather turned cool and crisp, my abuela would pull out that old cookbook and we would make the dish together, just as she had learned from her own mother.

Over the years, I have continued to make Garbanzos and Swiss Chard for my own family, passing down the recipe and the tradition to my children and grandchildren. It has become a beloved dish in our family, a reminder of my abuela and the generations of strong, talented women who came before me.

As I sit here now, reminiscing about that day in the kitchen with my abuela, I am filled with gratitude for the rich culinary heritage that has been passed down to me. The memories of those moments spent cooking together are some of my most cherished, and I will always hold them close to my heart.

And so, whenever I make Garbanzos and Swiss Chard, I am reminded not just of a delicious recipe, but of the love, tradition, and history that have shaped me into the cook and woman I am today. It is a dish that carries with it the stories and memories of generations past, and I am proud to continue the tradition for generations to come.