GARBANZO FRITO RECIPE

Ingredients:

  • 1lb smoked sausage*
  • 1 onion, medium diced
  • 6 cloves garlic, minced
  • Sea salt, to taste
  • 1 tablespoon extra virgin olive oil
  • 2 cups vegetable broth
  • 2 cans of Garbanzo beans (chickpeas), drained and rinsed
  • ¾ cup (1 4-5 oz small can) tomato sauce
  • ¼ cup red wine (ex. Marsala)
  • 2 teaspoons smoked paprika
  • 2 teaspoons dried oregano
  • 1 teaspoon red pepper flakes
  • Freshly ground black pepper, to taste

Supplies:

  • Long wooden spoon
  • Cutting board 
  • Knife
  • Deep Saute Pan/Skillet or Stockpot

Instructions:

  1. Cut the sausage in half and then slice into ¼ inch pieces.
  2. Heat the oil in a large pan or skillet over med-high heat. Brown the sausage for about 5 minutes, stirring frequently.
  3. Add the onion and garlic and cook for an additional 5 minutes, stirring frequently. Add the tomato sauce, wine and vegetable broth, taste and adjust flavors as needed. Add the drained garbanzos to the pan.
  4. Add the oregano, pepper flakes, black pepper, and garlic powderStir well and bring to a boil. Reduce heat to low, cover and simmer for 20 minutes.Pour into bowls, serve with crusty bread and enjoy!

INGREDIENT SUBSTITUTIONS

Ingredient

  1. Produce
  2. Pantry Items
  3. Protein
  4. Acid
  5. Fat 
  6. Herbs

Substitution

  1. Green onions, bell peppers, celery (and if you only have a little of some items add a little more of the others)
  2. Garbanzo/ navy beans/ great northern beans/butter beans/ water/ canned diced or stewed tomatoes
  3. Vegan Sausage (e.g. chorizo) Or omit and use smoked paprika
  4. Any red or white wine vinegar/  lemon/white vinegar
  5. Coconut oil/ butter/ avocado oil
  6. Culantro (chadon beni)/ dried thyme/parsley/ rosemary

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