Garbanzo Bean Stew over Brown Rice
Portion Size: ½ cup mixture over ½ cup brown rice
Ingredients: Yields: 8 servings
| Ingredients | Notes: |
| 2 cans (16 ounce) garbanzo beans | Drained and rinsed |
| 2 teaspoons vegetable oil | |
| 1 Cup finely chopped carrots | Washed, peeled and finely chopped |
| 2 cloves garlic | Washed, peeled, and minced |
| 1 medium onion | Washed, peeled and diced |
| 1 1/2 teaspoons garlic | Washed, peeled and minced |
| 1 red bell pepper | Washed, trimmed and diced |
| 2 tablespoons dried parsley | |
| 2 cups vegetable broth | |
| 1 (6 oz.) tomato paste | |
| 1/4 teaspoon cayenne pepper | |
| ½ teaspoon paprika | |
| 2 teaspoons basil | |
| ½ teaspoon salt | |
| 4 cups prepared brown rice | |
| ½ cup shredded low fat cheddar cheese | For vegan: use vegan cheddar cheese |
Directions:
| Steps: | Directions: | Critical Control Point /Quality Assurance |
| 1 | Heat oil in pan over medium high heat. Add onion and garlic. Cook until tender. | |
| 2 | Add garbanzo beans, carrots, red bell pepper, parsley, vegetable broth, tomato paste, cayenne pepper, paprika, basil and salt. Stir. Bring to boil. Reduce heat and simmer 20 minutes until tender. | Cook until internal temperature reaches 165°F. (minimum) |
| 3 | Serve warm over rice. Top with cheese. |
