Braised Short Ribs with Garbanzo Beans and Raisins

Gluten Free
Dairy Free
Health score
31%
Braised Short Ribs with Garbanzo Beans and Raisins
45 min.
4
490kcal

Suggestions

Ingredients

  • small carrots chopped
  •  celery stalk chopped
  •  cherry peppers from jar whole hot drained
  • 1.5 cups garbanzo beans dried
  •  garlic cloves unpeeled
  • cups low-salt chicken broth 
  • tablespoon olive oil extra-virgin
  • small onion chopped
  • 0.5 cup raisins 
  • large rosemary sprigs fresh
  • teaspoon salt 
  • 0.5 cup sherry wine vinegar 
  • inch rib long meaty short 
  •  tarragon sprigs fresh
  • large thyme sprigs fresh
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • pot
  • stove
  • oven mitt

Directions

  1. Place beans in large saucepan.
  2. Add cold water to cover by 2 inches and bring to boil.
  3. Remove from heat; cover and let stand 1 hour.
  4. Drain beans.
  5. Heat oil in same pan over medium-high heat.
  6. Add onion, celery, and carrot; sauté until vegetables begin to brown, about 10 minutes.
  7. Add rosemary and thyme. Return beans to pan.
  8. Add enough cold water to cover by 2 inches and bring to boil. Reduce heat to medium-low. Simmer beans uncovered until almost tender, about 45 minutes.
  9. Add 1 teaspoon salt. Continue to simmer until beans are tender, stirring occasionally and adding more water to keep covered if necessary, about 45 minutes longer.
  10. Add raisins; season beans with pepper. Cool. (Can be made 1 day ahead. Cover and chill.)
  11. Preheat oven to 350°F.
  12. Sprinkle short ribs on all sides with salt and pepper.
  13. Heat oil in heavy large wide ovenproof pot over medium-high heat.
  14. Add short ribs in single layer and brown on all sides, about 12 minutes.
  15. Transfer ribs to plate.
  16. Add onion, carrot, celery, 2 thyme sprigs, and garlic to pot. Sauté until vegetables brown, about 10 minutes. Return ribs to pot in single layer, meat side down.
  17. Add broth, vinegar, tarragon sprigs, and remaining 3 thyme sprigs and bring to simmer (broth will not cover ribs).
  18. Bake uncovered until ribs are tender, about 1 hour 45 minutes.
  19. Using oven mitts, transfer short ribs to stove top. Tilt pot; spoon off fat from surface.
  20. Drain bean-raisin mixture.
  21. Add cherry peppers and drained bean-raisin mixture. Simmer until sauce thickens slightly, about 15 minutes. Season with salt and pepper.
  22. Transfer to bowl.

Nutrition Facts

Calories490kcal
Protein15.54%
Fat29.3%
Carbs55.16%

Properties

Glycemic Index
82.53
Glycemic Load
15.47
Inflammation Score
-10
Nutrition Score
29.141304202702%

Flavonoids

Naringenin
0.25mg
Apigenin
0.07mg
Luteolin
0.62mg
Isorhamnetin
0.88mg
Kaempferol
0.15mg
Myricetin
0.05mg
Quercetin
3.62mg

Nutrients percent of daily need

Calories:489.66kcal
24.48%
Fat:16.36g
25.17%
Saturated Fat:2.48g
15.49%
Carbohydrates:69.28g
23.09%
Net Carbohydrates:52.44g
19.07%
Sugar:9.63g
10.69%
Cholesterol:1.12mg
0.37%
Sodium:1189.93mg
51.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.52g
39.04%
Folate:427.56µg
106.89%
Manganese:1.87mg
93.35%
Fiber:16.85g
67.38%
Vitamin A:2253.17IU
45.06%
Copper:0.82mg
40.89%
Phosphorus:363.89mg
36.39%
Iron:6.28mg
34.91%
Potassium:1083.17mg
30.95%
Vitamin B6:0.55mg
27.36%
Vitamin B1:0.4mg
26.87%
Magnesium:103.65mg
25.91%
Vitamin K:23.41µg
22.3%
Vitamin B3:4.09mg
20.43%
Zinc:3.02mg
20.15%
Vitamin B2:0.28mg
16.3%
Vitamin B5:1.29mg
12.9%
Calcium:119.79mg
11.98%
Vitamin E:1.77mg
11.77%
Vitamin C:9.36mg
11.35%
Selenium:6.98µg
9.97%
Vitamin B12:0.24µg
4.03%
Source:Epicurious