Chickpea Tikka Masala

Can I just say, “Oh my gosh?” It was probably over 10 years ago that I first tried Indian food. Let’s just say I wasn’t well versed in ethic cultures or their food. Since that moment in time, I’ve been hooked. As a matter of fact, I would say that Indian is one of my favorite go to foods. Lately, i’ve had a desire to prepare Indian cuisine, and I’ve search and tried quite a few recipes.

Recently, I had guests and decided to serve a few Indian dishes. Of the three I served, this one stole the show. Frankly, I think it’s the heavy cream combined with the spices that give this dish an A+ . Everyone agreed this is a keeper. I found there to be a lot of sauce, which I like. But if you prefer less sauce, just add more chickpeas.

Chickpea Tikka Masala

Ingredients:

• 4 TBSP clarified butter

• 2 small onions, finely diced

• 1 ½ TBSP garlic, finely grated

• 1 TBSP ginger, finely grated

• 1 ½ tsp garam masala

• 1 ½ tsp ground cumin

• 1 tsp turmeric powder

• 1 tsp ground coriander

• 14 oz can tomato sauce

• 1 tsp ground red chili powder

• 1 tsp pink salt

• 1 ¼ cup heavy cream

• 2 14 oz. cans chickpeas, rinsed and drained

• ¼ cup water

• 4 TBSP fresh cilantro for garnish

 Directions:

1. Melt clarified butter in a medium sized pot over medium heat.  Add onions and sauté until soft.

2. Add garlic and ginger.  Continue to saute for 1 minute until fragrant, the add garam masala, cumin, turmeric and coriander.  Stir for about 20 seconds, until fragrant.

3. Pour in the tomato sauce, chili powder and salt.  Let simmer for about 10-15 minutes, stirring occasionally until the sauce thickens and becomes a deep brown/red color.

4. Stir in cream and chickpeas.  Continue cooking until sauce is thick and bubbling.  Add water, if needed to thin.

5. Garnish with cilantro and serve over rice.

Chickpea Patties

There’s something about chickpeas that keeps me coming back for more. Hummus, patties, or toppings for salads, chickpeas are quite versatile and taste good. Chickpeas, or garbanzo beans, are in the legume family. Like any real food, it has nutritive benefits to help a body stay healthy and strong. As a vegetarian, I often get asked about how I get my protein. As Americans, we are all consumed with protein needs, and many people consume way more protein (usually animal protein) than is needed. That extra protein stresses the kidneys and binds up the digestive track. Eating whole, natural foods, like garbanzo beans, is a great way to not only get protein, but the necessary fiber to promote health and wellbeing. Just one cup of garbanzo beans yields 12.5 grams of fiber and one-third of an adult’s protein needs. Anyway you stack it, these legumes are a great choice. Below is a recipe I wanted to share. It’s quick, easy and can be made during the work week. Consider doubling the batch and freezing the extras.

Chickpea Patties

Ingredients:

• 1 medium sized onion, finely chopped

• 3 garlic cloves, minced

• 1 tsp cumin

• 1 tsp coriander

• 1 tsp smoked paprika

• 1/2 tsp pink salt

• 1 15.5 can garbanzo beans, rinsed and drained

• 2 tsp avocado oil

Directions:

1. In a skillet, add 1/4 cup water along with onion and garlic. Sauté until onions are translucent and soft. Add spices, stirring to combine. Keep warm.

2. In a food processor, add 1 cup garbanzo beans. Pulse until chopped but not smooth. Remove and set aside in a medium mixing bowl.

3. Add remaining garbanzo beans along with onion mixture. Process until smooth.

4. Add blended mixture to bowl with chopped garbanzo beans and combine.

5. Add avocado oil in a skillet on medium heat.

6. Using your hands, pat out four patties and place in the skillet. Cook for 4-6 minutes turning over once, or until golden brown. Serve immediately.

**I like to place aioli on mine, but use any condiment you like.

Chickpea Loaf

The thing I liked best about meatloaf, as a child, was the ketchup on top. I was never really much of a meat lover, but sugar, was another story. When I ate meat, I used to make my meatloaf with lots of carrots, mushrooms, and occasionally sneak in some cooked spinach. It was an easier way to get those veggies into my kid’s body. Consider using organic celery as it’s on the Dirty Dozen list this year. I don’t consume ketchup like I used to, but when I do, I purchase organic ketchup. Besides the fact that tomatoes are also on the Dirty Dozen list, many brands contain high fructose corn syrup (HFCS). As we now know, HFCS is linked to fatty liver disease. I also try to stay gluten free, so I substituted garbanzo flour for the breadcrumbs. There are also gluten free breadcrumbs that can be used here. I just didn’t have any. I also like using Bragg’s liquid aminos in place of the soy sauce for the nutritional benefits.There are so many “meatless” loaf recipes, it’s hard to decide which one to pick. Most of them fall part as soon as it’s cut, or it’s mushy. This recipe was adapted from Nora Cooks, and it’s one that holds up well under the knife. Consider making on prep days and reheating during the work week. It would also make great leftovers for lunch the next day.

Chickpea Loaf

Ingredients:

• 1-2 tablespoons olive oil OR water for oil free

• 1 small onion, diced small

• 2 small carrots, diced small

• 2 organic celery stalks, diced small

• 3 garlic cloves, minced

• (2) 15 oz cans chickpeas, drained and rinsed

• 1 1/2 cups breadcrumbs or 1 1/4 cups garbanzo flour

• 2 tablespoons ground flaxseed

• 3 tablespoons nutritional yeast (omit if you don’t have)

• 2 tablespoons soy sauce or liquid aminos

• 2 tablespoons Worcestershire sauce

• 1/4 cup organic ketchup

In Addition:

• 1/3 cup organic ketchup

• 1 teaspoon Worcestershire sauce

Instructions:

1. Preheat the oven to 375 degrees and line the bottom of a 9-inch loaf pan with parchment paper to prevent sticking.

2. Saute the onion, carrots, celery and garlic in the olive oil or water over medium heat for 5 minutes, until the onions are translucent. Remove from heat and set aside.

3. Add the chickpeas to a large bowl, and mash with a potato masher (or fork). Do not over mash.

4. Add the cooked veggies and all the remaining ingredients to the chickpeas. Stir with a large wooden spoon until very well combined.

5. Press the loaf mixture in the prepared pan, pushing down evenly with your hand. Cover with foil and bake for 30 minutes.

6. In a small bowl, stir together the ketchup and Worcestershire sauce for the topping.

7. After 30 minutes, remove the foil, spread the ketchup topping evenly on top of the loaf and bake for another 15 minutes, uncovered. Remove from the oven.

8. Allow to sit for at least 15 minutes before slicing if you can, it will hold up better. Sprinkle with fresh parsley if desired before serving.

adapted from Nora Cooks

Garlic Hummus

There are phases I go through with eating. Sometimes I'm on a kick with guacamole and tortilla chips.  Other times it's hummus.  One day, I shared with a friend and co-worker how much I loved hummus, but the recipes I'd tried at home just wasn't creamy enough for me.  I preferred the store bought type.  She shared with me her recipe, and I've been making it ever since.  I've also experimented with adding roasted red peppers and avacados.  All of which have been very good.  The addition of yogurt, I beleive with the secret to the creaminess I was looking for.  Personally, I use the greek yogurt for additional protein.

Garlic Hummus

1 15 oz can chickpeas, rinsed and drained
2-3 large garlic cloves
4 TBSP fresh lemon juice
2 TBSP olive oil
3 TBSP tahini
1/2 tsp ground cumin
1/2 - 1 tsp salt
1/2 cup plain yogurt

Directions:

• Puree peas along with garlic in food processor.
• Add remaining ingredients and blend until smooth.
• Taste and adjust seasons by adding more garlic, cumin, lemon juice, or salt.
• Transfer to serving bowl and cover.
• Refrigerate until ready to serve.

Serve with fresh vegetables such as cucumbers, carrots, celery, and peppers.

Falafel with Cucumber Spread

The first time I tried falafel was at a middle eastern restaurant in my area.  It was served on pita bread with lots of veggies.  This particular recipe was borrowed from Allrecipes.  I find it's more flavorful if cooked the day before its use and stored in an airtight container in the refrigerator.

Falafel and Cucumber Spread

For Sauce:

• 1 (6-ounce) container plain yogurt
• 1/2 cup cucumber, finely chopped
• 1 tsp dried dill weed
• salt and pepper to taste

For Falafel:

• 1 (15-ounce) can chickpeas, drained and rinsed
• 1/2 cup onion, chopped
• 1/4 cup fresh parsley
• 2 cloves garlic, chopped
• 1 egg
• 2 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp salt
• 1 dash pepper
• 1/8 tsp cayenne pepper
• 1 tsp lemon juice
• 1 tsp baking powder
• 1 TBSP olive oil
• 1 cup dry bread crumbs oil for frying

Directions:

1. In a small bowl combine yogurt, cucumber, dill, salt and pepper, mix well.  Chill for 30 minutes.
2. In a large bowl mash chickpeas until thick and pasty; don't use a blender, as the consistency will be too thin. In a blender, process onion, parsley, and garlic until smooth.  Stir into mashed chickpeas.
3. In a small bowl combine egg, cumin, coriander, salt, pepper, cayenne, lemon juice and baking powder. Stir into chickpea mixture along with olive oil.  Slowly add bread crumbs until mixture is not falling part.
4. Shape into balls and slightly flatten.  Fry in oil until brown on both sides.  Serve with cucumber spread.

Lentil, Sweet Potato, and Kale Soup

While both lentils and chickpeas are a good source of protein, the sweet potatoes provide a soft texture and flavor. Kale provides fiber, iron, calcium, and Vitamin C. The use of an immersion blender provide creaminess without the use of dairy. Serve with a salad or sandwich for a complete meal.

Lentil, Sweet Potato, and Kale Soup

• 1 container (32 ounce) vegetable broth
• 1/4 cup lentils
• 1 medium sweet potato, peeled and diced
• 1 can chickpeas, rinsed and drained
• 1 small onion, chopped
• 1 cup kale, chopped into 1-inch pieces

Directions:

1. In a medium saucepan, pour in the container of vegetable broth; cook on medium.
2. Add lentils, sweet potatoes, and onions and cook until potatoes are soft.
3. Add chickpeas and bring to a boil.
4. Using an immersion blender, pulse 5-6 times or until half the soup is blended. If you don't have an immersion blender, pour half the soup into an electric blender and pulse until smooth.  Pour contents back into pot.
5. Add kale and cook an additional 15 minutes or until kale is tender.
6. Add salt and pepper to taste.

Pour into bowls and enjoy!