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Somethin' Good is Always Cookin' (Recipes)

Spend Smart - Eat Smart: Garbanzo Beans

½ onion (about ½ cup) 3 garlic cloves or ½ teaspoon garlic powder
2 teaspoons vegetable oil
1 can (14.5 ounce) low sodium vegetable or chicken broth
1 can (14.5 ounce) diced tomatoes
2 ½ cups water
1 can (15.5 ounce) low sodium garbanzo beans, drained and rinsed
¾ cup sliced carrots (about 12-15 baby carrots)
1 teaspoon Italian seasoning
¼ teaspoon salt
1 cup whole-wheat pasta (rotini, shells, etc.)
1 small zucchini, sliced (about 1-2 cups sliced)

Wash, peel, and chop onion. Peel and mince garlic cloves.

Heat oil in a large saucepan. Add onion and garlic, and cook over medium low heat for 5 minutes.

Add broth, tomatoes, and water to saucepan. Stir in garbanzo beans, carrots, and seasonings.

Cook on medium high heat about 5 minutes.

Stir in pasta and zucchini. Reduce heat to medium low. Simmer about 10 minutes or until the pasta is tender. This recipe tastes better the next day.

Serve immediately or refrigerate. Serves: 8. Serving size: 1¼ cups. Cost per serving: $0.51.

University of Wisconsin ~ Cooperative Extension in conjunction with Iowa State University ~ University Extension.

Find this recipe at Iowa State University Extension's Spend Smart. Eat Smart. website at extension.isstate.edu/foodsavings.

Cooking Tips

  • Garbanzo beans and chickpeas are the same thing.
  • Use frozen or canned carrots in place of fresh. Rinse with water before using to reduce sodium.
  • Rinsing canned beans with water removes about half of the sodium.
  • Add cooked beans to vegetable or pasta salad to make it a protein-rich main dish.
  • Mash cooked beans, spread on a tortilla, top with other ingredients (such as low-fat cheese, lettuce and salsa), roll and eat!
  • Q. Which protein food has the most fiber per serving? A. Dry lentils, 7.8.

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