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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.
Prep Work
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
Ingredients
- 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
Cooking Instructions
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.
Add the beans, broth or water, tomato, salt, and pepper, and then bring to a boil. Turn it down and let it simmer for about 15 minutes (I added my rehydrated onions at this step).
Add the coconut milk and let it simmer for another 10 minutes.
Serve over rice, bulger, spaghetti squash, or something similar. This is delicious topped with Spicy Lemons and served with flatbread on the side.
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.
>I'm thinking of trying this recipe but wanted to ask a couple clarifying questions…
How much is a "package of frozen green beans or okra"? We buy it in bulk, so I have no idea what your packaging is.
Also wondering how many oz for "1 can of tomatoes in the juice" you mean, along with what type of tomatoes (diced, whole, strained, etc.).
I look forward to trying this recipe! Thanks!!
Carrie
>Hi Carrie!
I use the small packages of frozen veggies which I think are 1 pound (I do not have any in the freezer to verify) if I was using from bulk I would figure around 2 cups (or so). And the 14.5 ounce can of tomatoes, usually diced.
But this recipe is very forgiving. You could certainly use more or less of either. You could use whole or sliced tomatoes and just kind of mush/chop them in the skillet so they are more 'bite sized'.
Also, I usually go with the lower amount of curry powder because of the kids but if you like it spicier add more. We usually serve this over rice with flat bread on the side. So good! In fact, I think I'll be adding this to my June menu since we haven't had it for awhile.
>Came over from Wardeh's site. Thanks for this recipe. I made it tonight with fresh green beans and tomatoes and chicken stock for the liquid. Scrumptious!!
>Kara,
I'm glad you liked it. Fresh green beans would be wonderful! I can't wait until we have garden produce here.
>Awesome web site, I hadn't noticed realfoodforlessmoney.blogspot.com before during my searches!
Carry on the fantastic work!
I have my beans in the crockpot and I am making this meal tonight with garlic naan. I love curry! I am also implementing your stretchy-beans menu plan and I’ve got the whole month planned. It’s an exciting venture and I hope it keeps me on track. I am so good for so long and then I slip off track and stop making menus and then there are more trips to the store, more store bought loaves of bread…it’s horrible. But, I am so thankful for your blog and the ideas you have posted!
Monica,
I know how easy it is to slip off track! I hope the stretchy beans work for your family. I find them to be such a help with my planning and time. Keep me posted.