Oryana Natural Foods Market
Oryana Natural Foods Market
260 East Tenth Street | Traverse City, MI 49684 | (231) 947-0191

Monday - Saturday 7:30am-9:00pm | Sunday 9:00am-9:00pm


Mediterranean Garbanzo Stew

September 19, 2013, 10:37 am

Adapted from Westbrae, serves 4

1 1⁄2 cups uncooked brown rice
2 tablespoons extra virgin olive oil
2 teaspoons dried oregano
3 cloves garlic, minced or pressed
1 large zucchini, halved lengthwise, sliced
1 cup mushrooms, sliced
1-15oz can garbanzos, drained and rinsed
1/2 cup fresh mint, chopped (2 teaspoons dry)
1 14.5-oz can diced tomatoes
1/2 cup chopped kalamata olives
Optional: chopped parsley or cilantro and feta or parmesan cheese
Optional: balsamic vinegar reduction*

  1. Cook rice according to package directions.
  2. Heat the oil in a large saucepan on medium heat. Stir in the oregano, sauté 1 minute.  Add zucchini, mushrooms, and garbanzos, stirring well to combine with herbs and oil.  Stir fry 10 minutes or until zucchini is crisp tender. Add fresh mint, olives, and tomatoes and stir until heated, about 5 minutes.
  3. Serve over cooked rice. Top with cilantro or parsley, cheese, and drizzle with balsamic reduction, if desired.

*To make balsamic vinegar reduction:

Pour 1 cup balsamic vinegar into a medium-sized heavy-bottom sauce pan. Heat the pan to high. Whisk briskly. Once it starts boiling, keep whisking constantly to prevent burning. Reduce by half, or until the vinegar takes on a syrupy quality. Allow to cool.

  • This is an easy, quick meal for a busy night if you have cooked rice on hand. Use quinoa which cooks in 15-20 minutes if you can’t take time to cook rice.
  • Want more protein? Add sautéed chicken or leftover cooked meat during the last few minutes of cooking.
  • Garbanzos are high in fiber and low in fat with no cholesterol and are a good source of iron. A half cup provides 5 grams of protein and 5 grams of fiber.

Garlic is one of the top 10 healing herbs. High consumption has been connected to lower rates of ovarian, colorectal, and other cancers.


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