A Garbanzo Bean Recipe
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Years ago, in Michigan, way before I became a vegetarian, my sister-in-law and I would prepare a dish we called goulash. It consisted of ground beef, tomatoes and pasta (macaroni). It was easy to prepare, filling, and everyone seemed to enjoy it.
I was pondering that dish the other day and wondered if I could create a similar vegetarian “goulash” dish.
What is Goulash?
Goulash apparently originated in Hungary as a meat and vegetable stew, with paprika. In North America, pasta is usually added. I don’t recall that my sister-in-law and I added paprika, but I might try that the next time I prepare it.
My rendition of the recipe has similar ingredients, except for the meat, of course. I used garbanzo beans (sometimes called chickpeas), canned ones, which makes this dish even quicker to prepare. You could easily whip this up after work.
I ate steamed Brussels sprouts on the side, and a salad would be a wonderful addition. It does call for something green, for a nice, healthy balance.
Here is my garbanzo bean recipe for your enjoyment…
- 1 cup uncooked whole wheat penne pasta
- Olive oil – about 1 teaspoon
- 1 small to medium onion, chopped
- 1-2 cloves garlic, minced
- 1 15-ounce (425 g) can garbanzo beans
- 1 14.5-ounce (411 g) can diced tomatoes
- Dried oregano (about 1/2 teaspoon)
- Dried basil (about 1/2 teaspoon)
- Good salt and pepper to taste
Directions:
Cook the pasta according to the package directions. In the meantime, sauté the onion and garlic in a small amount of olive oil. When the onions are soft, add the drained beans, tomatoes, herbs, salt and pepper. When the pasta is done, drain and add to the rest of the ingredients shortly before serving. Just cook a little longer to let the flavors mingle.
Update: Since I didn't have any cooked garbanzos available, I used a can of red beans. I also sauteed about 1/4 green pepper with the onions and added about a 1/2 teaspoon of paprika. In addition, I chopped up a small fresh tomato and added it to my bowl of goulash. These ingredients made for a very tasty revision!
Good Nutrition
Are you new to a vegetarian way of thinking and are concerned about getting adequate protein? Well, chickpeas are a good source for you.
Chickpeas are an excellent source of manganese, a trace mineral that is essential for enzymes involved in antioxidants and energy production.
Chickpeas also have a high fiber content—both soluble and insoluble—and they are a good source of folate, copper, phosphorus and iron.
Enjoy this dish, knowing that you’re serving your family a nutritious and tasty dish.
Return to Vegetarianism from Garbanzo Bean Recipe.
