I got this recipe from his show, Good Deal, which basically works with the idea that you can make really great food with really cheap ingredients. I love frugal recipes, and my husband loves this. So we all win.
Also, the true test of a recipe: my 4.5 year old, Logan the Taste Tester, gobbles it up…4.5-year-olds don’t eat foods they hate just to be polite; they don’t know how to not be totally honest about what they think of a dish. So his eagerness to eat it, I think, speaks volumes about the quality of this recipe.
The dish costs about $2 to make if you have made your own stock, use dried beans and grow your own tomatoes…other wise it is about $4 to make, assuming you have spices on hand…and makes leftovers for DAYS and freezes well, too. It is also a great recipe for adding veggies to your Veggie Stock Bag in the freezer.
Here is what you need:
A decent sized dutch oven/french oven pot. I love this one from Le Cruset (you can buy them used on ebay for much, much less and often with free shipping, like that one for $30 and free shipping. They are easy easy easy to clean and don’t crack with differing temps–like when you add something frozen and it is already hot, see below)
An 8-10 cloves of garlic–pressed (if you don’t have a press, peel it, wrap it in parchment paper and smash it with a hammer. This is both quick and therapeutic.)
1tsp cayenne pepper
3 cans of chickpeas (garbanzo beans; they are the exact same thing)–OR–one pound of DRIED chickpeas/garbanzo beans. NOTE: if you use the dried kind, you will need to soak them starting the night before. Click here for directions on soaking dried beans.
15 oz can of diced tomatoes OR one pound of freshly diced tomatoes (if you can grow’em and can’em, count this as free!)
4cups veg broth (click here for how to make this from scratch FOR FREE)
black pepper to taste
Chop the onion and crush the garlic. Add some olive oil to a pot on the stove, low-med heat, and saute until tender. Then add the spices and continue to saute as you either strain and rinse the beans or strain and rinse the formerly hard but now soft dried beans. Then add the beans, the tomatoes and 4 cups of the veg broth (directly from the freezer is A-OK)
add a pinch of salt, tsp sugar and pepper to taste.
Drizzle with olive oil on top and put on some fresh spinach (if you like) when serving…or thaw a box of frozen spinach and mix it in to the stew in the last 10 minutes or so. YUM.