Posted by: CCT | April 27, 2010

Moroccan Garbanzo Beans [74]

[#74] Originally adapted from a Moroccan Couscous Recipe, these succulent beans are as exotic and delicious as they come.  Preparation can either be via crock pot or stove-top, both of which are discussed here.  For those who are gluten-intolerant or allergic like me, this is a great alternative to couscous.  Makes about 6-cups of beans.

[CLICK HERE FOR MORE INFO ABOUT THE POTTERY SHOWCASED BELOW]

Original recipe courtesy of The McDougall Quick and Easy Cookbook. Shown with a sprig of mint and some slices of green onion. The bowl is one my mom made, which contains a little octopus on the side below the rim. Click on picture for closeup.

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Ingredients include the following, most of which store well for long periods:

  • 8-cups water (or 4-cups of water and 4-cups of vegetable broth)
  • 3-cups dried garbanzo beans  (see “Thoughts and Rec…” below for canned)

  • 1 diced onion,   6 shredded carrots,   4 medium sized diced tomatoes
  • 3-cups of chopped up frozen green/yellow/red peppers  (see picture below)

  • 1-tsp cumin seed,   1-tsp cinnamon,   1-tsp turmeric,   4-tsp salt
  • 1/2-tbsp dried cilantro

All of the basic ingredients, most of which store well for long periods.

How a gluten-free recipe is born... at least one with descent and exotic flavor.

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1.  Crock Pot: Place all ingredients in the pot.  Stir to mix.  Cover with lid and cook on high for 10-12 hours.  Stir occasionally.  Most crock pots have a high-heat timer button for either 4 or 6 hours.  So it’s a good idea to hit the 6-hour timer button right before bed, and then hit it again when you wake up.  That way it will be ready by the time you get home from work.

2.  Stove-top: Place all ingredients in the pot.  Stir to mix.  Cover with lid and cook on high for 1-hour.  Stir occasionally.  After this first hour, change heat to medium and cook for 1-additional-hour.  Take care with high-heat cooking — stir occasionally to insure that nothing sticks to the bottom of the pot.  If sticking does occur, turn down the heat a bit to insure that it doesn’t continue.  If you want to cook the beans more, allow an additional hour on medium heat.  This will change their consistency to make them even softer.  It will also infuse flavor more thoroughly.

Thoughts and Recommendations:

1.  Serve alone or over rice if desired.

2.  The dried beans tend to grow to twice their size once re-hydrated.  Therefore 1-cup of dried beans grows to 2-cups of cooked beans. If 6-cups of cooked beans is too much, halve the recipe above in order to create a 3-cup outcome.  I make the entire 6-cup recipe and then throw several portions into the freezer for later.

3.  METHOD-1 (How to speed up cooking time): Soak the dried beans in water for about 10-12 hours.  Then cook in the crock pot for about 6-hours rather than 12.  On stove-top cook on high for about 1-hour and then taste test to insure that beans are as soft as desired and flavor is infused as expected.  If desired consistency is not achieved, cook for an additional hour on medium.

4.  METHOD-2 (How to speed up cooking time): Use canned beans rather than dried.  There are about 2-cups of beans per can. Open 3-cans and pour into pot with other ingredients.  Then cook in the crock pot on high for about 4-6 hours rather than 12.  On stove-top cook on high for about 1-hour.

5.  In either case – METHOD-1 or 2: What you’ll notice is that the longer the cooking time, the more the ingredients mix and infuse together.  So even with canned beans, the minimum desired cooking time will depend on how smooth and flavor-saturated you want the final product to be.

6.  See also:  Beans – Fast & Easy, and Dry Beans vs. Canned Beans.  Read all about garbanzo beans here at the Whole Foods Website.

Crock pot size needed for this recipe. Three cups of dried beans expands to six cups of cooked, therefore a bigger crock pot like this is necessary.

Use the bigger pot (in the background) to make this recipe. Three cups of dried beans expands to six cups of cooked, therefore a bigger crock pot like this is necessary.

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Responses

  1. Hi Cliff – I made this recipe tonight – will let you know how it turns out! Love Jules

  2. Okay – I made it and it was SO easy and Dash loves it [my 2.5 year old boy] so Cliff – SIMPLY DELICIOUS!


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