Spanish Garbanzo Stew Recipe

Name: Spanish Garbanzo Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 1/2 tablespoons extra-virgin olive oil; 1 large onion, chopped; 3 to 4 cloves garlic, minced; 1 large green bell pepper, cut into short, narrow strips; 2 cups water; Two 16-ounce cans chickpeas, drained and rinsed; One 28-ounce can salt-free diced tomatoes, undrained; 1 teaspoon ground cumin; 1 teaspoon dried oregano; 1/4 teaspoon dried thyme; 2 to 3 tablespoons chopped fresh parsley; Salt and freshly ground pepper to taste; Hot cooked rice, optional

Servings: persons

1 1/2 tablespoons extra-virgin olive oil
1 large onion, chopped
3 to 4 cloves garlic, minced
1 large green bell pepper, cut into short, narrow strips
2 cups water
Two 16-ounce cans chickpeas, drained and rinsed
One 28-ounce can salt-free diced tomatoes, undrained
1 teaspoon ground cumin
1 teaspoon dried oregano
1/4 teaspoon dried thyme
2 to 3 tablespoons chopped fresh parsley
Salt and freshly ground pepper to taste
Hot cooked rice, optional

1
Heat the oil in a large soup pot.
2
Add the onion and saute over medium-low heat until translucent.
3
Add the garlic and green pepper and continue to saute until all are golden.
4
Add the water, chickpeas, tomatoes, cumin, oregano, and thyme.
5
Bring to a rapid simmer, then lower the heat.
6
Cover and simmer gently for 20 minutes.
7
Stir in the parsley and season sparingly with salt and generously with pepper.
8
Adjust the consistency with more water as needed, but let the stew remain thick.
9
Serve over a small amount of hot cooked rice, if desired.
10
Per serving:
11
Calories: 186
12
Total fat: 6g
13
Protein: 7g
14
Fiber: 9g
15
Carbohydrate: 29g
16
Cholesterol: 0mg
17
Sodium: 200mg

206

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 1 1/2 tablespoons extra-virgin olive oil, 1 large onion, chopped, 3 to 4 cloves garlic, minced, 1 large green bell pepper, cut into short, narrow strips, and more.

Yes, Spanish Garbanzo Stew falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Spanish Garbanzo Stew

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions