Garbanzo Stew with Peanut Rice Cooking Light

Experience a comforting, flavor-packed meal with this Garbanzo Stew with Peanut Rice, a nourishing recipe that’s perfect for a weeknight dinner or meal prep. This light yet satisfying dish features tender chickpeas and vibrant kale simmered in a fragrant, spice-forward tomato broth enhanced with cumin, coriander, and fresh ginger. Paired with fluffy white rice infused with creamy peanut butter, this combination adds a unique, nutty richness that elevates the dish to gourmet status. Topped with crunchy roasted peanuts and fresh cilantro for a burst of texture and freshness, this stew balances hearty, healthy, and delicious in every bite. Ready in under an hour and brimming with plant-based protein and flavor, this recipe is a wholesome take on global comfort food that's sure to delight.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 4 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 14 ounces diced tomatoes (canned)
• 3 cups vegetable broth
• 3 cups cooked chickpeas (garbanzo beans)
• 4 cups kale, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 cup white rice
• 2 cups water
• 3 tablespoons peanut butter
• 0.25 cup chopped roasted peanuts (for garnish)
• 2 tablespoons fresh cilantro, chopped (optional)

Directions

Step 1

Heat olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté for 4-5 minutes until softened and light golden.

Step 3

Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.

Step 4

Add the ground cumin and coriander, stirring for 30 seconds to toast the spices.

Step 5

Pour in the diced tomatoes and vegetable broth. Bring to a simmer, stirring occasionally.

Step 6

Add the cooked chickpeas and chopped kale. Simmer for 15 minutes, allowing the flavors to meld and the kale to wilt.

Step 7

Season the stew with salt and black pepper. Adjust seasoning to taste.

Step 8

While the stew simmers, rinse the white rice and place it in a medium saucepan with 2 cups of water.

Step 9

Bring the rice to a boil, then reduce heat to low, cover, and cook for 15 minutes or until tender.

Step 10

Once the rice is cooked, stir in peanut butter while the rice is still hot. Mix thoroughly to combine.

Step 11

To serve, spoon the peanut-infused rice into bowls and ladle the garbanzo stew over the top.

Step 12

Garnish with chopped roasted peanuts and fresh cilantro, if desired.

Nutrition Facts

Serving size	(2985.7g)

Amount per serving	% Daily Value*
Calories	2648.8

Total Fat 100.1g	0%
Saturated Fat 15.5g	0%
Polyunsaturated Fat 10.8g
Cholesterol 0mg	0%
Sodium 4995.5mg	0%
Total Carbohydrate 355.4g	0%
Dietary Fiber 79.7g	0%
Total Sugars 69.3g
Protein 116.2g	0%

Vitamin D 0IU	0%
Calcium 1190.6mg	0%
Iron 36.1mg	0%
Potassium 6488.4mg	0%

*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.

Source of Calories

Fat: 32.3%

Protein: 16.7%

Carbs: 51.0%