Makes 4 servings
A comforting, high-protein stew inspired by Brazilian moqueca, adapted for toddlers and young children.
Ingredients
Base Ingredients:
- 1 cup dried garbanzo beans
- 4 cups (1 quart) chicken broth
- 1 cup coconut milk
- 4 cups spinach (about 1/3 lb)
- 1 large sweet potato (about 1 lb), peeled and diced
- 2 medium carrots, peeled and diced
- 1 large bell pepper, diced
- 1 medium onion, diced
- 2 tbs avocado oil
- 2 cloves garlic, minced
Seasonings:
- 1 teaspoon turmeric
- 1/4 cup cilantro, chopped
- 1 teaspoon salt (or to taste)
- 1/4 teaspoon pepper (optional)
Preparation
- Prepare the Garbanzo Beans:
- Soak the dried garbanzo beans in water overnight (8–12 hours), using enough water to cover them by at least 2 inches.
- Drain, rinse, and cook in a pot with fresh water until tender (about 1–1.5 hours). Drain and set aside.
- Cook the Vegetables:
- In a large pot, sauté the diced onion and minced garlic in a tablespoon of avocado oil over medium heat until translucent (about 3–5 minutes).
- Add the diced sweet potato, carrots, and bell pepper.
- Combine Ingredients:
- Add the chicken broth, cooked garbanzo beans, and turmeric. Stir well and bring to a boil.
- Reduce the heat to low and simmer for 15–20 minutes, or until the sweet potato and carrots are tender.
- Add Coconut Milk and Spinach:
- Stir in the coconut milk and spinach. Simmer for 3–5 minutes, until the spinach wilts and the stew becomes creamy.
- Season and Finish:
- Stir in the chopped cilantro, salt, and pepper. Taste and adjust the seasoning as needed.
- Serve:
- Ladle into bowls and enjoy. This stew pairs well with rice or crusty bread for a complete meal.
Freezing and Reheating
- Freezing: Let the stew cool completely, then store in airtight containers or freezer bags. Freeze for up to 2 months.
- Reheating: Thaw in the fridge overnight and reheat gently on the stove until warmed through.
