Garbanzo Bean Stew
Spicy kielbasa sausage lends its robust flavor to this chunky stew. A container of hummus stirred into the slow cooker near the end of cooking provides flavorful thickening.
Ingredients
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2 cans (15 ounces each) garbanzo beans, drained and rinsed
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2 medium-size carrots, halved lengthwise then sliced crosswise 1/4 inch thick (1 cup)
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2 ribs celery, halved lengthwise, then sliced crosswise 1/4 inch thick (1 cup)
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1 medium-size onion, coarsely chopped (1 cup)
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1 medium-size sweet red pepper, cored, seeded and diced (1 cup)
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1 medium-size sweet green pepper, cored, seeded and diced (1 cup)
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1 teaspoon dried thyme
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1/2 teaspoon dried basil
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1/4 teaspoon black pepper
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1 package (1 pound) Polish kielbasa, cut into cubes
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2-1/2 cups beef broth
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1 can (6 ounces) tomato paste
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1 container (8 ounces) prepared hummus
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1/2 teaspoon salt
Directions
1.
Spread beans over the bottom of a 5- to 5-1/2-quart slow-cooker. Layer the carrots, celery, onion and sweet red and green peppers on top of the beans. Sprinkle evenly with the thyme, basil and black pepper. Place the cubed kielbasa evenly over the top of the vegetables. Pour the beef broth over all the ingredients.
2.
Cover pot; cook on HIGH for 5 to 6 hours, or on LOW for 10 to 11 hours, until vegetables are tender.
3.
Stir the tomato paste, hummus and salt into the liquid in the slow-cooker. Cover the pot; cook on high for 10 to 15 or until the stew is heated through.
Conventional Cooking Method
Saute the kielbasa, carrots, celery, onion, sweet red and green peppers, thyme, basil and black pepper in large, heavy pot until softened, for 7 to 10 minutes. Stir in the beef broth; simmer, covered, for 20 minutes. Stir in the tomato paste, beans, hummus and salt until thoroughly combined; simmer, covered, until the stew is heated through, 10 to 12 minutes.
Nutrition information
Calories 369, Total Fat 20 g, Saturated Fat 6 g, Cholesterol 38 mg, Sodium 1532 mg, Carbohydrate 31 g, Fiber 8 g, Protein 18 g.
Percent Daily Values are based on a 2,000 calorie diet
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