Ingredients:
1 cup chickpeas (garbanzo beans), dry or use canned beans
1/2 or 1 large onion, finely sliced
3 garlic cloves, crushed
1 large tomato, peeled and chopped
1 tablespoon tomato paste
1 tablespoon fresh parsley, finely chopped
¼ cup red pepper, chopped
¼ cup green pepper, chopped
½ cup raw cashews, pre-soaked, drained
salt to taste
fresh cilantro to taste, optional
Preparations:
Pre-soak 1 cup dry chickpeas overnight.
Rinse well.
Place the beans in the slow cooker with ½ – 1 onion (sliced), 1 teaspoon of salt, and 2 cloves of garlic. Cover with water 2 inches and cook on high for 5 hours or until tender. You can pressure cook them to speed up the time, or use a can of garbanzo beans.
Drain, but reserve any leftover liquid for sautéing.
Directions:
Sauté in a pan over medium-high heat, sliced onion and garlic with a little leftover liquid (from the garbanzos) until onion is golden brown and translucent.
Add red and green peppers to the sautéed mix.
Stir in chickpeas with their leftover liquid.
Add tomatoes, stir, and cook another minute.
Season to taste with salt and cilantro.
Cover cashews with enough water to blend well. Add to the above ingredients when they are boiling. Boil another minute or less to allow soup to thicken.
Serve hot over rice or other whole grain or simply as a hearty soup!
Health Benefits:
Chickpeas are high in protein and soluble fiber. This combination of protein and fiber promotes satiety. Garbanzos, as chickpeas are sometimes called, are an excellent food for blood sugar control. The soluble fiber in chickpeas also helps to lower cholesterol.
Red peppers are rich in vitamin C and antioxidant compounds. Lutein and zeaxanthin help to improve eye health. Onion and garlic contain compounds that help to quell inflammation, reduce elevated cholesterol and triglycerides, discourage blood clots, control blood sugar, and improve gut health! As you can see, this is a heart-healthy, diabetic friendly recipe!
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