We served this at Cookeville’s Cooking on the Square on October 27, 2023, a benefit for Upper Cumberland’s Habitat for Humanity. It’s full of nutritious veggies and easy to make. Try it!
Serves 6-8 (about 3 quarts)
Ingredients:
3⁄4 cup flour
2 Tbsp oil
1 onion, chopped
1 bell pepper, chopped
3 ribs celery, chopped
8 oz baby bella or white mushrooms, chopped
4 cloves garlic, minced
6 oz can tomato paste
1⁄2 tsp salt
1⁄4 tsp black pepper
1⁄2 tsp thyme
1 tsp oregano
2 6-oz containers of Fullei Fresh Organic Sprouted Garbanzo Beans, reserving a handful
1 6-oz container of Fullei Fresh Organic Crunchy Mix
4 cups vegetable broth
4 cups water
4 green onions, sliced
Method:
Spread the flour on a cookie sheet and bake at 375 degrees Fahrenheit for an hour, stirring every 15 minutes, until it is quite brown and toasted.
While the flour toasts, in a large stock pot heat the oil and add the chopped onion, bell pepper,
celery, and mushrooms. Cook until the vegetables are softened, about 7-10 minutes, then add
garlic and cook about 30 seconds more.
Move the vegetables to the side of the pot and add the
tomato paste. Cook the tomato paste until it begins to brown on the bottom of the pot, about
5-10 minutes.
Add the salt, pepper, thyme, oregano, garbanzo beans, crunchy mix, broth, and
water. Simmer for 30-45 minutes, until the beans are tender to your liking. Use a potato
masher to smash some of the beans.
Stir the toasted flour into the stew and add more salt and
pepper if desired.
Serve with rice, sprinkling the sliced green onions and more crunchy mix on top.
Enjoy!