Spanish Garbanzo Beans and Tomatoes
Bursting with rich Mediterranean flavors, Spanish Garbanzo Beans and Tomatoes is a hearty, plant-based dish that's both comforting and nourishing. Featuring tender garbanzo beans (chickpeas) simmered in a fragrant sauce of smoked paprika, ground cumin, and diced tomatoes, this recipe highlights the bold and earthy essence of Spanish cuisine. Enhanced with the savory depth of vegetable broth and aromatic bay leaf, it comes together in just 35 minutes, making it a perfect weeknight dinner. Served with a sprinkle of fresh parsley and paired with crusty bread or fluffy rice, this wholesome, gluten-free recipe is as versatile as it is delicious. Ideal for vegans and omnivores alike, it's a satisfying way to bring the flavors of Spain to your table!
Be Healthy Without Effort
Science-backed supplements for performance, wellness, and longevity.
Optimize your body chemistry naturally
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 2 teaspoons smoked paprika
- 1 teaspoon ground cumin
- 14.5 ounces canned diced tomatoes
- 15 ounces cooked or canned garbanzo beans (chickpeas), drained and rinsed
- 1 cup vegetable broth
- 1 bay leaf
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Heat a large skillet or saucepan over medium heat and add the olive oil.
Once the oil is hot, add the chopped onion and cook for 4-5 minutes, stirring often, until softened and translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the smoked paprika and ground cumin, stirring well to coat the onions and garlic with the spices.
Pour in the canned diced tomatoes, along with their juices, and stir to combine.
Add the garbanzo beans, vegetable broth, bay leaf, salt, and black pepper to the skillet. Stir to mix evenly.
Bring the mixture to a gentle simmer and reduce the heat to low. Cover the skillet with a lid and let the dish cook for 15 minutes, stirring occasionally.
Remove the lid and taste the mixture. Adjust seasoning with additional salt or pepper if needed. If the mixture is too thick, add a splash of vegetable broth or water to reach the desired consistency.
Remove the bay leaf before serving and discard it.
Garnish with freshly chopped parsley and serve warm. This dish pairs well with crusty bread or over rice.
Nutrition Facts
Calories |
323 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.3 g | 17% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 678 mg | 29% | |
| Total Carbohydrate | 40.9 g | 15% | |
| Dietary Fiber | 11.8 g | 42% | |
| Total Sugars | 10.2 g | ||
| Protein | 12.1 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 114 mg | 9% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 733 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
