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Garbanzo beans were not something I ate growing up. In fact, my garbanzo bean experience was a few times in salads! Several years ago, I found a blog called Lentils and Rice (the blog is no longer available) which totally changed my relationship with not only garbanzo beans but all beans and legumes.
She shared the concept of making a big pot of beans and enjoying it for several days. I already used that concept with chicken and roasts, and to some extent pinto beans, so it seemed like a natural fit for my family. I used the idea and ran with it. On that day, my Stretchy Beans concept was born!
And you know what? It turns out we LOVE garbanzo beans. We use garbanzo beans to make hummus, cooked as a bean patty (kind of like falafel), added to vegetable soups to make something resembling a minestrone soup, and especially this curry. While this isn’t a true long-simmering curry, it’s a delicious and frugal meal.
Wash and pick over 1 pound of garbanzo beans (I usually triple that amount so I can make multiple meals).
Put the beans in a crockpot, cover the beans with water, add 2 tablespoons whey or lemon juice per 1 cup of beans, put on the lid, and it let soak at least overnight (I usually soak them for about 24 hours).
Drain the water. Put the beans back in the crockpot and cover with broth. Turn on low and cook for 7 to 8 hours.
Note: Make this a fast meal using canned garbanzo beans. It’ll still be delicious!
Garbanzo Bean Curry
- 1 tablespoon coconut oil
- 1/2 onion, minced
- 1 to 3 tablespoons curry powder (make your own)
- 1 teaspoon cumin
- 3 tablespoons tomato paste
- 1 package of frozen green beans or okra (or use a can of French-cut green beans)
- 1 clove garlic, minced
- 4 cups garbanzo beans ( or 2 cans)
- 2 cups of the broth the beans cooked in (aquafaba) or water
- 1 can of tomatoes with the juice (or use 3 diced fresh)
- 1 teaspoon sea salt or to taste (may need less with canned garbanzo beans)
- 1/4 teaspoon pepper
- 1 can coconut milk
Cook the onion in the coconut oil over low heat until soft, about 7 to 10 minutes. I was actually out of onion when I made this and took the pictures, so I used 1/8 cup dried onion rehydrated in water and skipped this step.
Add the curry powder and the cumin and let it “toast” for a minute or two, but don’t let it burn. Add the tomato paste, the green beans or okra (I’ve made it both ways before, and we prefer the green beans), and the garlic. Stir it all together.
Garbanzo beans are a good source of fiber and protein. Cooking them in broth increases the protein. Like all legumes (and grains), soaking garbanzo beans helps to reduce the phytic acid and allows the body to absorb more minerals. As a bonus, the soaking allows the beans to cook quicker and more evenly.