Recipe: Spicy Garbanzo Bean Stew

Many people believe that a plant based diet is nearly impossible on a very tight budget.  While I agree that the distribution of wealth in this country (and other countries) makes it extremely difficult for low income families to make some of their meals plant-based, a systematic issue, I am working to provide some recipes on this blog of a few options of plant-based meals which cost little to make and (hopefully) can be made quickly.  These will be made with mostly tofu and beans as opposed to more expensive meat substitutes and veggies; so here’s the first: 

Recipe: spicy garbanzo bean stew, serves 2

• 1 Can garbanzo beans
• 3/4-full jar of tomato pasta sauce
• 1/2 cup red cooking wine (optional)
• Basil, chopped dried basil, to taste
• 1/4 medium yellow onion, diced
• 1-2 cloves garlic, minced
• 1 cup rigid green vegetable, diced (depending on season, I would use zucchini, Brussel sprouts, kale, etc.) this is also optional, and can be made with frozen vegetables, just follow package instructions when cooking instead of sautéing, and add with tomato sauce.
• Tapatio, or your favorite hot sauce (to taste)
• Your choice of rice, cooked (I like brown with this)

strain and wash garbanzo beans and set them aside.  Heat a skillet with oil on medium high heat, and add garlic and onions, sauté until soft.

add your green vegetable and sauté until the vegetable is cooked (for diced zucchini, it will be brown and softish, kale will be wilted).  Add garbanzo beans. Stir until heated.  Add basil.

Add tomato sauce, reduce to medium-low, and heat while stirring, then add cooking wine if desired. 

Allow to simmer for 5-10 minutes, stirring occasionally, and then add Tapatio to taste. Serve over rice!