Serves 6.
This delectable post-modern version of mulligatawny is made with a vegetable broth base and coconut milk. The chick peas give it a boost of protein; the apple gives it a sweet-tart kick. It's a mouth crush of flavors sweet and savory, creamy, spicy and tangy- all at once.
3 tablespoons light olive oil
2 to 3 teaspoons Thai Kitchen Green or Red Curry Paste, to taste
1/2 to 1 teaspoon cumin
1/4 teaspoon cayenne pepper, or more, to taste
1 medium sweet or yellow onion, peeled, diced
4-5 cloves garlic, minced
2 medium carrots, peeled and diced
1 cup cauliflower florets, chopped
2 large Granny Smith apples, peeled, cored and diced
1 medium sweet potato, peeled and diced
2 heaping cups thinly shredded cabbage
1 quart light vegetable broth
1 14-oz. can diced Muir Glen Organic Fire Roasted Tomatoes with juice (I use the diced tomatoes with spicy green chiles)
1 14-oz. can chick peas, drained
Sea salt, to taste
1 14-oz. can coconut milk, stirred
Juice from 1 medium lime
1-2 teaspoons agave nectar, to taste (or organic raw sugar)
Thin apple slices or shredded apple, for garnish
Heat the olive oil over medium high heat in a medium size soup pot. Add the curry, cumin, and cayenne and stir for 1 minute. Add the onion, garlic, carrots, cauliflower, apples, sweet potato and cabbage, and sauté until softened, 7 to 10 minutes.
Stir in the broth, tomatoes and chick peas; season with sea salt, if desired. Bring to a boil and reduce heat, cover and simmer the soup, stirring occasionally, until vegetables are tender, about 20 to 30 minutes.
Add the coconut milk, lime juice and brown sugar. Stir well. Taste for seasoning adjustments. Heat through gently; don't boil.
Options:
* If you desire a smooth soup, puree the soup with a handheld immersion blender (or puree in batches, covered, in a blender or food processor) until smooth. Return the puree to the soup pot. Heat over low heat until serving.
* If you prefer more texture, puree only half the soup, or mash lightly with a potato masher until you have the consistency you desire.
* It is also beautiful left as is, as a hearty, chunky stew.
* I sometimes toss all the ingredients into a slow cooker early in the day and let the cooker do all the work. To do this, follow the manufacturer's guidelines for your cooker [look for soup or veggie stew instructions]
Showing posts with label chickpeas. Show all posts
Showing posts with label chickpeas. Show all posts
Monday, October 12, 2009
Sunday, October 11, 2009
Spanish style Chick pea Soup
3-4 portions
* 2 cans chick peas or 8 dl ( 28 fl oz) home boiled
* 2 tbsp dried basil
* 1 onion
* a little olive oil
* 1 tsp ground cumin
* 3 garlic cloves
* 1 can chopped tomatoes
* 3 tbsp tomato purée
* 1 tbsp sugar
* 1 tbsp salt
* 3-4 dl ( 10-14 fl oz) water (or maybe more!)
* juice of half a lemon
* salt and pepper
Chop the onion and the garlic finely. Fry in a bit of olive oil for a little while. Add basil, ground cumin, chopped tomatoes, tomato purée, sugar and salt. Cook for about 15 minutes or so. Mash half of the chick peas or use a hand mixer. It’s not supposed to have any bits left. The rest of the chick peas you leave as they are. After cooking the tomato mix for 15 minutes you add the mixed/mashed chickpeas, lemon and enough water to make the soup ’soupy’ but still pretty thick. Add the last whole chickpeas and pepper to taste. Maybe you’ll want to add some more lemon (I did!). Serve with a nice bread. It’s very very filling because of all the chickpeas and full of things that are good for you.
* 2 cans chick peas or 8 dl ( 28 fl oz) home boiled
* 2 tbsp dried basil
* 1 onion
* a little olive oil
* 1 tsp ground cumin
* 3 garlic cloves
* 1 can chopped tomatoes
* 3 tbsp tomato purée
* 1 tbsp sugar
* 1 tbsp salt
* 3-4 dl ( 10-14 fl oz) water (or maybe more!)
* juice of half a lemon
* salt and pepper
Chop the onion and the garlic finely. Fry in a bit of olive oil for a little while. Add basil, ground cumin, chopped tomatoes, tomato purée, sugar and salt. Cook for about 15 minutes or so. Mash half of the chick peas or use a hand mixer. It’s not supposed to have any bits left. The rest of the chick peas you leave as they are. After cooking the tomato mix for 15 minutes you add the mixed/mashed chickpeas, lemon and enough water to make the soup ’soupy’ but still pretty thick. Add the last whole chickpeas and pepper to taste. Maybe you’ll want to add some more lemon (I did!). Serve with a nice bread. It’s very very filling because of all the chickpeas and full of things that are good for you.
Sauté of chickpea, butternut squash and chard, served with mint yoghurt
Chickpeas
o 70g dried chickpeas
o 1 tsp bicarbonate of soda
o 2 tbsp olive oil
o 1 medium onion, peeled and finely chopped
o 1 tsp caraway seeds
o ½ tsp castor sugar
o 1½ tsp ground cumin
o 100g Swiss chard leaves
o Juice of ½ a lemon
o 3 tbsp picked coriander leaves for garnish
o Salt and black pepper
Butternut squash
o 200g butternut squash
o 2 tbsp olive oil
o Salt and pepper
Yoghurt sauce
o 80g Greek yoghurt
o 1 garlic clove, peeled and crushed
o Juice of 1 lemon
o 3 tbsp olive oil
o 1 tsp dried mint
o Salt and black pepper
Soak the chickpeas in enough cold water to cover them twice. Add the bicarbonate soda and leave for at least 12 hours.
Drain the chickpeas, put in a large saucepan and cover with plenty of fresh water. Bring to the boil and simmer for at least an hour and sometimes up to 90 minutes. The chickpeas should be totally tender but retain their shape. Occasionally you would need to skim the froth off the surface. When ready, drain the chickpeas into a colander and set aside.
Preheat the oven to 200°C.
Peel the butternut squash and cut into 2cm cubes. Put them in a baking tray, drizzle the olive oil on and season with salt and pepper, mix well to coat and roast for 25-30 minutes or until soft.
While cooking the butternut squash, prepare the chickpea sauce. Heat the olive oil in a large frying pan and add the onion, caraway seeds, sugar and cumin and fry for 10 minutes, while stirring, until golden brown.
Stir in the chopped chard, and then add the cooked butternut squash and the chickpeas with about 5 tablespoons water. Mix together and cook for another 5 minutes or until hardly any juices are left. Add the lemon juice, taste and adjust the seasoning.
Make the yoghurt sauce by whisking together all of the ingredients. Taste for salt and pepper.
To serve, spoon the warm chickpeas on a serving dish, spoon over a bit of the yoghurt sauce and garnish with coriander leaves.
o 70g dried chickpeas
o 1 tsp bicarbonate of soda
o 2 tbsp olive oil
o 1 medium onion, peeled and finely chopped
o 1 tsp caraway seeds
o ½ tsp castor sugar
o 1½ tsp ground cumin
o 100g Swiss chard leaves
o Juice of ½ a lemon
o 3 tbsp picked coriander leaves for garnish
o Salt and black pepper
Butternut squash
o 200g butternut squash
o 2 tbsp olive oil
o Salt and pepper
Yoghurt sauce
o 80g Greek yoghurt
o 1 garlic clove, peeled and crushed
o Juice of 1 lemon
o 3 tbsp olive oil
o 1 tsp dried mint
o Salt and black pepper
Soak the chickpeas in enough cold water to cover them twice. Add the bicarbonate soda and leave for at least 12 hours.
Drain the chickpeas, put in a large saucepan and cover with plenty of fresh water. Bring to the boil and simmer for at least an hour and sometimes up to 90 minutes. The chickpeas should be totally tender but retain their shape. Occasionally you would need to skim the froth off the surface. When ready, drain the chickpeas into a colander and set aside.
Preheat the oven to 200°C.
Peel the butternut squash and cut into 2cm cubes. Put them in a baking tray, drizzle the olive oil on and season with salt and pepper, mix well to coat and roast for 25-30 minutes or until soft.
While cooking the butternut squash, prepare the chickpea sauce. Heat the olive oil in a large frying pan and add the onion, caraway seeds, sugar and cumin and fry for 10 minutes, while stirring, until golden brown.
Stir in the chopped chard, and then add the cooked butternut squash and the chickpeas with about 5 tablespoons water. Mix together and cook for another 5 minutes or until hardly any juices are left. Add the lemon juice, taste and adjust the seasoning.
Make the yoghurt sauce by whisking together all of the ingredients. Taste for salt and pepper.
To serve, spoon the warm chickpeas on a serving dish, spoon over a bit of the yoghurt sauce and garnish with coriander leaves.
Monday, April 6, 2009
Chickpea hummus
Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a more traditional version, replace the vinegar with lemon juice and the olive oil with tahini (sesame paste).
Serves 6
Ingredients
2/3 cup dried chickpeas (garbanzos), picked over and rinsed, soaked overnight, and drained
3 cups water
2 cloves garlic
1 bay leaf
3/4 teaspoon salt
1 tablespoon olive oil
3/4 cup plus 2 tablespoons sliced green (spring) onion
2 tablespoons sherry vinegar
3 tablespoons chopped fresh cilantro (fresh coriander)
1 teaspoon ground cumin
Directions
In a large saucepan over high heat, combine the chickpeas, water, garlic cloves, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are very tender, 50 to 60 minutes. Drain and discard the bay leaf, reserving the garlic and 1/2 cup of the cooking liquid.
In a blender or food processor, combine the chickpeas, cooked garlic, olive oil, the 3/4 cup green onion, vinegar, cilantro, cumin and the remaining 1/4 teaspoon salt. Process to puree. Add the reserved cooking liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread.
In a small serving bowl, stir together the chickpea mixture and the remaining 2 tablespoons green onion. Serve immediately, or cover and refrigerate until ready to serve. Makes about 1 1/2 cups.
Hummus with Yogurt
1 15 oz can of chickpeas or garbanzo beans, drained (save liquid)
1-2 cloves garlic, crushed
1 tablespoon lemon juice
1 tablespoon tahini, or low fat peanut butter if you prefer (optional, but if you do not use, increase yogurt by 1 TBLS
1/2 cup plain yogurt
1 teaspoon salt
Spinach and Feta Hummus
1 can garbanzo beans/chickpeas (15 oz), drained
1/2 cup fresh spinach
3 oz, crumbled feta cheese
1/4 cup olive oil
3 tablespoons lemon juice
2 tablespoons tahini
1/4 cups red pepper flakes
1 teaspoon roasted garlic
Serves 6
Ingredients
2/3 cup dried chickpeas (garbanzos), picked over and rinsed, soaked overnight, and drained
3 cups water
2 cloves garlic
1 bay leaf
3/4 teaspoon salt
1 tablespoon olive oil
3/4 cup plus 2 tablespoons sliced green (spring) onion
2 tablespoons sherry vinegar
3 tablespoons chopped fresh cilantro (fresh coriander)
1 teaspoon ground cumin
Directions
In a large saucepan over high heat, combine the chickpeas, water, garlic cloves, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are very tender, 50 to 60 minutes. Drain and discard the bay leaf, reserving the garlic and 1/2 cup of the cooking liquid.
In a blender or food processor, combine the chickpeas, cooked garlic, olive oil, the 3/4 cup green onion, vinegar, cilantro, cumin and the remaining 1/4 teaspoon salt. Process to puree. Add the reserved cooking liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread.
In a small serving bowl, stir together the chickpea mixture and the remaining 2 tablespoons green onion. Serve immediately, or cover and refrigerate until ready to serve. Makes about 1 1/2 cups.
Hummus with Yogurt
1 15 oz can of chickpeas or garbanzo beans, drained (save liquid)
1-2 cloves garlic, crushed
1 tablespoon lemon juice
1 tablespoon tahini, or low fat peanut butter if you prefer (optional, but if you do not use, increase yogurt by 1 TBLS
1/2 cup plain yogurt
1 teaspoon salt
Spinach and Feta Hummus
1 can garbanzo beans/chickpeas (15 oz), drained
1/2 cup fresh spinach
3 oz, crumbled feta cheese
1/4 cup olive oil
3 tablespoons lemon juice
2 tablespoons tahini
1/4 cups red pepper flakes
1 teaspoon roasted garlic
Saturday, January 17, 2009
African Nut Stew
Serves 8-10.
3 Tbsp (30 mL) soy sauce
1 onion, sliced
2 cups (500 mL) yams, diced in 1-in (2.5-cm) cubes
1 carrot, sliced
1 celery stalk, sliced
1 red bell pepper, diced
4 cups (1 L) vegetable stock
1 15-oz (465-g) can garbanzo beans
1 15-oz (465-g) can crushed tomatoes
1/2 cup (125 mL) fresh cilantro, chopped
1/3 cup (80 mL) natural peanut butter (or almond butter)
2 tsp (10 mL) curry powder
Heat 1/2 cup (125 mL) of water and the soy sauce in a large pot. Add onion and yams. Cook over high heat, stirring occasionally, for 5 minutes. Add carrot, celery, and pepper. Cover and cook 5 minutes, stirring occasionally. Add tomatoes, stock, garbanzo beans, and cilantro. Blend peanut butter with 1/3 cup (80 mL) of water, then add it to the soup along with the curry powder. Stir, then cover and simmer 10 minutes.
This soup freezes well. Serve with cooked grains or whole grain toast and a green salad.
3 Tbsp (30 mL) soy sauce
1 onion, sliced
2 cups (500 mL) yams, diced in 1-in (2.5-cm) cubes
1 carrot, sliced
1 celery stalk, sliced
1 red bell pepper, diced
4 cups (1 L) vegetable stock
1 15-oz (465-g) can garbanzo beans
1 15-oz (465-g) can crushed tomatoes
1/2 cup (125 mL) fresh cilantro, chopped
1/3 cup (80 mL) natural peanut butter (or almond butter)
2 tsp (10 mL) curry powder
Heat 1/2 cup (125 mL) of water and the soy sauce in a large pot. Add onion and yams. Cook over high heat, stirring occasionally, for 5 minutes. Add carrot, celery, and pepper. Cover and cook 5 minutes, stirring occasionally. Add tomatoes, stock, garbanzo beans, and cilantro. Blend peanut butter with 1/3 cup (80 mL) of water, then add it to the soup along with the curry powder. Stir, then cover and simmer 10 minutes.
This soup freezes well. Serve with cooked grains or whole grain toast and a green salad.
Baked Chickpea Patties
Makes 2 servings
On their own or tucked into a pita, chickpeas make a delicious vegetarian meal.
Ingredients
2 tsp (10 mL) canola oil
1 small onion, finely chopped
2 cloves garlic, minced
Half jalapeno, seeded and minced
1 tsp (5 mL) dried oregano
1/2 tsp (2 mL) dried basil
1 can (19 oz/540 mL) chickpeas, drained and rinsed
1 egg white
2 tbsp (25 mL) chopped fresh Italian parsley
Directions
In nonstick skillet heat oil over medium heat and cook onion, garlic, jalapeño, oregano and basil for about 5 minutes or until softened. Meanwhile, in bowl mash chickpeas using potato masher until smooth. Scrape onion mixture into bowl and stir to combine. Add egg white and parsley and stir until well combined and smooth. Divide mixture into 4 equal portions and form into 1/2-inch (1 cm) thick patties. Place patties on parchment paper lined baking sheet and bake in 425° F (220° C) oven for about 20 minutes, turning once halfway through or until golden. Lemon Herb Yogurt Sauce: Meanwhile, in bowl, stir together yogurt, parsley, mint, garlic, lemon rind and salt. Serve with chickpea patties.
On their own or tucked into a pita, chickpeas make a delicious vegetarian meal.
Ingredients
2 tsp (10 mL) canola oil
1 small onion, finely chopped
2 cloves garlic, minced
Half jalapeno, seeded and minced
1 tsp (5 mL) dried oregano
1/2 tsp (2 mL) dried basil
1 can (19 oz/540 mL) chickpeas, drained and rinsed
1 egg white
2 tbsp (25 mL) chopped fresh Italian parsley
Directions
In nonstick skillet heat oil over medium heat and cook onion, garlic, jalapeño, oregano and basil for about 5 minutes or until softened. Meanwhile, in bowl mash chickpeas using potato masher until smooth. Scrape onion mixture into bowl and stir to combine. Add egg white and parsley and stir until well combined and smooth. Divide mixture into 4 equal portions and form into 1/2-inch (1 cm) thick patties. Place patties on parchment paper lined baking sheet and bake in 425° F (220° C) oven for about 20 minutes, turning once halfway through or until golden. Lemon Herb Yogurt Sauce: Meanwhile, in bowl, stir together yogurt, parsley, mint, garlic, lemon rind and salt. Serve with chickpea patties.
Friday, January 16, 2009
Fatteh
This traditional Lebanese breakfast and lunch is a special treat. Tasty and unique fatteh may be prepared in a variety of ways. Here we offer the simplest.
1 cup cooked chickpeas
1 cup yogurt
½ a lemon juiced
½ tsp salt
1/4 cup tahini sauce
2-3 clovse garlic crushed with a dash of salt
1 cup of fried pita chips
¼ cup pine nuts
2 tbsp. butter
Place chickpeas in a serving dish.
In a small bowl combine:
• yogurt
• tahini
• garlic
• salt
• lemon juice
Mix well together.Pour the mixture over the cooked chickpeas.Deep fry the pita bread until golden brown.Let the pita cool.Break the pita into ½ inch pieces.Sauté pine nuts in butter until golden.Sprinkle the pita chip pieces over the yogurt and the chickpeas.Then sprinkle the pine nuts over pita chips.
OR
Eggplant Fatteh (two servings)
One can chickpeas
One small-medium eggplant
3/4 c yogurt (ideally Greek yogurt, which is much thicker than normal yogurt)
1/2 T tahini
1 clove garlic, crushed
1 tsp lemon juice
1-2 pieces of pita bread
Slice the eggplant into 1/2 inch thick rounds. Salt and let sit for half an hour, then bake at 425 for 15 minutes, or until the top browns. Then flip and continue baking until the other side is brown. While the eggplant cooks, drain the chickpeas well, then heat them up. I simmered them in a pot of stock for a few minutes, then drained them. Stir together the yogurt, tahini, garlic, and lemon juice to make the sauce. Lightly toast the pita bread, then cut or break into pieces. When the eggplant is done, layer it in a bowl with the chickpeas. Surround it with pieces of pita bread, then top with the sauce. If you like, garnish with chives or other herbs. Enjoy!
1 cup cooked chickpeas
1 cup yogurt
½ a lemon juiced
½ tsp salt
1/4 cup tahini sauce
2-3 clovse garlic crushed with a dash of salt
1 cup of fried pita chips
¼ cup pine nuts
2 tbsp. butter
Place chickpeas in a serving dish.
In a small bowl combine:
• yogurt
• tahini
• garlic
• salt
• lemon juice
Mix well together.Pour the mixture over the cooked chickpeas.Deep fry the pita bread until golden brown.Let the pita cool.Break the pita into ½ inch pieces.Sauté pine nuts in butter until golden.Sprinkle the pita chip pieces over the yogurt and the chickpeas.Then sprinkle the pine nuts over pita chips.
OR
Eggplant Fatteh (two servings)
One can chickpeas
One small-medium eggplant
3/4 c yogurt (ideally Greek yogurt, which is much thicker than normal yogurt)
1/2 T tahini
1 clove garlic, crushed
1 tsp lemon juice
1-2 pieces of pita bread
Slice the eggplant into 1/2 inch thick rounds. Salt and let sit for half an hour, then bake at 425 for 15 minutes, or until the top browns. Then flip and continue baking until the other side is brown. While the eggplant cooks, drain the chickpeas well, then heat them up. I simmered them in a pot of stock for a few minutes, then drained them. Stir together the yogurt, tahini, garlic, and lemon juice to make the sauce. Lightly toast the pita bread, then cut or break into pieces. When the eggplant is done, layer it in a bowl with the chickpeas. Surround it with pieces of pita bread, then top with the sauce. If you like, garnish with chives or other herbs. Enjoy!
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