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26

Gingery Chickpeas with Carrots: Wholesome, Yummy, Healthy

Gingery chickpeas and carrots are spectacular! Just imagine chickpeas soaked in a nectar of tomato sauce with carrots, ginger, parsley, and caramelized onions. All sugar-free, of course! This healthy treat is a perfect combination of warm flavors: carrots + ginger, chickpeas + tomatoes, parsley + lemon zest. And though ingredients are few, the dish is richly flavorful, but not spicy. Ginger and lemon zest add just the right amount of flare, without overtaking. This delight is neither sour nor sweet – perfect to the last bite.

This plant-based delight also shows how versatile garbanzo beans are. For most of us, they usually mean hummus. In reality, you can cook them with anything. They combine well with a whole medley of spices and herbs and vegetables. In my previous posts, for example, I combined chickpeas with butternut squash and eggplant mash — and the dishes were delicious! Another example is FoodNetwork’s Moroccan chickpea soup when made without sugar, of course.

Thinking back to that soup recipe, I decided to combine this wonderful legume with tomato sauce. Tomatoes, of course, are quite acidic. To reduce their acidity, I included plenty of carrots and a generous amount of ginger. Inspired by chef chef Michael Chiarello’s recipe, I added lemon finely grated zest and chopped parsley. The result is the recipe below, and it’s glamorous! Indeed, Gingery Chickpeas and Carrots are more than yummy. They are neither acidic nor sweet – just a perfect combination of flavors, with a ginger and lemon zest flare.

Lastly, note that, again, I recommend changing water when you cook beans. This step helps make them easier to digest.

Ingredients

For the Chickpeas:
2 cups dry chickpeas, soaked overnight, rinsed and drained
3 large garlic cloves
1 organic bay leaf
parsley stems from bunch of parsley, tied with a natural kitchen twine
For the Sauce:
⅓ cup organic olive oil
7 medium carrots, peeled and diced in 0.25-inch squares. For perfect instantaneous dicing, I use Breville Sous Chef Peel & Dice Countertop Food Processor.
2 yellow onions, diced in 0.25-inch squares
1 bunch parsley, finely chopped. For perfect instantaneous chopping, I use Breville Sous Chef Peel & Dice Countertop Food Processor.
25 oz tomato sauce. I recommend Rao’s tomato sauce
2 inch piece of ginger root, finely diced
1 tbsp finely grated or chopped lemon zest
freshly ground black pepper and salt to taste

Directions

What to Do:

Rinse and drain chickpeas. Then transfer to a large a 5.5-quart saucepan and cover with water. Bring to boil, skim foam and simmer for about 1 hour.

Next, drain and rinse chickpeas again. (I recommend this step to make chickpeas easier to digest.) Cover with water, add garlic, organic bay leaf and parsley stems and simmer until chickpeas are soft, for about 1.5 hours.

Once the chickpeas are soft, drain and discard bay leaf, parsley stems and garlic cloves.

Make the Sauce:

Meanwhile, in a large pan, warm up organic olive oil on medium heat. Reduce heat to low. Add onion and stir. Then cover and cook for about 7 minutes, stirring. Add carrots and ginger and cook, covered, for about 10 minutes. Be sure to stir periodically.

Next, add tomato sauce. Increase heat to medium-high and bring to boil. Reduce heat to low, cover and cook for about 25 minutes, periodically stirring. Add zest and parsley and continue cooking for another 5 minutes. *Note: longer simmering brings out natural sweetness in tomatoes.

Combine:

Next, add the sauce to chickpeas and add 3 tablespoons of water. Add salt and pepper to taste. Then cover and continue cooking together on moderate heat for about 15 minutes. Again, be sure to stir. If needed, add more water.

Enjoy Gingery Chickpeas with Carrots warm as a plant-based meal or a healthy, hearty side.

27

warm butternut chickpea salad: destined to be loved!

This Warm Butternut Chickpea Salad makes a lovely meal or a satisfying side. Chickpeas and butternut squash combine perfectly together to create a nourishing, comforting salad. Because of its plentiful quantity, it is also perfect for your holiday table. You will see that this dish calls for plenty of mild curry powder and quality cinnamon. If you are working with a smaller squash (about 3 lbs), you can reduce the amount of curry powder for the squash to 1.5 tablespoons and cinnamon to 1.5 teaspoons. I would not recommend tinkering with the curry power for the chickpeas, however, because they benefit from a greater flavor. As you will also see, the Warm Butternut Chickpea Salads wants you to pour plenty of olive oil. While I’ve tried using less, butternut squash and chickpeas are quite dry and bland without it. Put simply, these two vegetables soak up the healthy olive oil. Note also that the recipe asks you to dice butternut squash quite finely, in half-inch cubes. To accomplish that, we used Breville Sous Chef Peel & Dice Countertop Food Processor.

If you are working with pre-cooked chickpeas, the entire dish will take about 50 minutes. That includes passive cooking time. I strongly recommend, however, that you use dry chickpeas. And if do, I would add onion, 3 garlic cloves and 1 bay leaf to the dry chickpeas. When the chickpeas are ready, you can discard these additions.

Once again, I found the idea for the combination of chickpeas and butternut squash in Food & Wine’s recipe by Melissa Rubel. My recipe, however, uses completely different proportions of the ingredients and adds cinnamon.

Ingredients

For the Butternut Squash:
3 lbs to 3.5 lbs butternut squash, diced in 0.5 inch dices. We used Breville Sous Chef Peel & Dice Countertop Food Processor to chop our squash. Together with peeling by hand, it took us only five minutes.
2 tsp ground cinnamon
⅓ cup organic olive oil
2 tbsp organic mild curry powder
For the Chickpeas:
9 oz (~250 grams) dry chickpeas (garbanzo beans), soaked overnight. When I measured by hand, this was equivalent to 3.5 cups of cooked chickpeas.
2 tsp organic mild curry powder
2 tbsp organic olive oil
ground black pepper and salt to taste

Directions

What to Do:

Drain and rinse the presoaked chickpeas. Then place chickpeas in a medium saucepan, cover with water and boil until soft, for about 2.5 hours. Preferably, change the water twice while boiling. When ready, drain and dry the chickpeas.

Preheat oven to 400 F. Toss butternut squash cubes with 1/3 cup organic olive oil, 2 teaspoons ground cinnamon and 2 tablespoons organic mild curry powder. Nestle the cubes on a large baking sheet. Roast for about 30 to 35 minutes, or until soft, turning half-way.

Next, stir together chickpeas, 2 tablespoons organic olive oil and 2 teaspoons organic mild curry powder. Transfer to a medium baking sheet and roast for about 15 min at 400 F, or until the chickpeas turn dark golden.

At last, stir together butternut squash and chickpeas and add salt and pepper. When the vegetables are no longer hot, share and enjoy your warm butternut chickpea salad.

34

Vegan Ash: Persian soup with unforgettable flavors

This Vegan Ash, or a thick Persian soup, derives its flavor from a bounty of herbs. In this version, we used two bunches of parsley, two bunches of cilantro, and fresh mint. Traditionally, ash is served with lamb meatballs. See, e.g., a Persian cuisine blog. For our vegan version, we use walnut-mint pesto instead of meat. To highlight the nutty flavor, we use black wild rice (from Canada) instead of regular short-grain rice. We adore how the flavors from walnuts, herbs and black wild rice dance together in this soup. In addition, black wild rice is exceptionally rich in antioxidants and low in carbs. Research has shown that a spoonful of black rice bran contains more anthocyanins (a powerful antioxidant found in blueberries) than a spoonful of blueberries. See Dr. Andrew Weil.

Nonetheless, if that’s what you prefer, you can make Vegan Ash with just a regular long- or short-grain rice. Our version of this soup is inspired by Naomi Duigud’s recipe “Pomegranate Ash with Meatballs” published in Taste of Persia 107 (2016), also available on Kindle: Taste of Persia (Kindle version). Finally, note that Vegan Ash involves largely passive cooking. This soup will happily simmer while you are working from home or spending time with your family.

Ingredients

What You Need:
¼ cup organic olive oil
1 large yellow onion, finely sliced
½ tsp ground turmeric
½ tsp ground cinnamon
¾ cup black wild rice. This type of rice is rich in antioxidants and low in carbs.
¾ cup yellow split peas, rinsed, soaked in water overnight and drained
2 bunches Italian parsley, leaves finely chopped
2 bunches cilantro, leaves and stems finely chopped
1 cup raw walnuts
½ cup fresh mint leaves
½ cup fresh chives, chopped (optional)

Directions

What to Do:
Make the Soup:

In a large pot, warm up organic olive oil over medium heat. Reduce heat to low. Add cinnamon and turmeric and stir. Then add onion and cook until translucent, for about 7 to 10 minutes.

Next, add split peas and black wild rice and stir. Add 8 cups of water. On high heat, bring to boil. Then reduce heat to low and cook for about 1 1/2 hours, or until the split peas and rice are tender.

Make the Pesto:

In the meantime, make the walnut pesto. In a food process, finely chop walnuts and mint leaves. You can add organic olive oil if needed for blending.

Finish:

Add walnut/mint pesto, cilantro, parsley, chives (if using), and salt (to taste) to the soup. Add another cup of water or more (if needed). On high heat, bring to boil. Then reduce heat and simmer for another 30 minutes.

Enjoy!

Serve Vegan Ash warm with your favorite crackers. This wonderful soup is light and satisfying at the same time.

45

vegan black lentil soup: how to make it zesty and flavorful

As I am sharing with you the Vegan Black Lentil Soup recipe, I wish to thank my Mom. She discovered or conceived many recipes on this blog. She enjoys bountiful flavors found in the Middle Eastern cuisine and searches through myriads of books to find the right inspiration. Mom discovered the prototype for the Vegan Black Lentil Soup in a German cookbook by Ali Güngörmüş. See Ali Güngörmüs, Das Kochbuch (German) (Oct. 20, 2008); see also a Wikipedia article about Mr. Güngörmüş. And she was right on! This hearty and comforting soup is infused with subtle flavors from ginger and orange zest. Before bringing this recipe to you, we’ve substantially modified it. Most importantly, we cook our black lentils (beluga lentils) separately and thoroughly before adding them to the soup. (The original recipe would have you sauté the lentils with onions and tomatoes for about 15-18 minutes.) To add more flavor to our Vegan Black Lentil Soup, we use a high-quality tomato sauce in place of the diced tomatoes. Rather than the starchy conventional potato, we use the Japanese sweet potato. We also omit sugar, brown butter, and Crema di Balsamico. Finally, we double the amounts of orange zest and our favorite, incredibly versatile herb – thyme.

Ingredients

1 lb organic black lentils (beluga lentils), sorted and rinsed
1 bay leaf
½ cup tbsp avocado oil or organic olive oil
4 medium to large shallots, diced
1 large garlic clove, minced
6 sprigs of fresh thyme, stems discarded
½ tsp freshly ground black peppercorns or grains of paradise
1 large (weighing 16 oz to 18 oz) Japanese sweet potato, diced into pieces of the same size as your macadamia nuts
1 tbsp calcium-chloride-free, BPA-free tomato paste
16 oz (450 gr) good quality tomato sauce
1 piece of ginger, peeled and grated (about 1 inch long)
2 stripes of organic orange zest, each 2.3 inch wide x 4 inch long
5 oz (140 gr) roasted unsalted macadamias
1 cup vegetable broth. We use broth from Rapunzel No Salt Added Vegan Cubes.

Directions

What to Do:
Prepare the Lentils:

In a 5.5-quart Dutch oven or pot, combine 10 cups of hot water with organic black lentils (beluga lentils). Add a bay leaf. Simmer gently with lid ajar for about 25 minutes.

Prepare the Base:

Meanwhile, in a large 9-inch pan, warm up all of the oil over medium heat. Add shallot, thyme and garlic and saute until translucent, about 5 minutes. Now add the Japanese sweet potato and 1 cup of broth. Increase heat to high and cook until the potatoes are semi-soft, for about 5 minutes.

Next, add tomato sauce, tomato paste, ginger, freshly ground black peppercorns or grains of paradise , and orange zest and mix well. Bring the mixture to boil over high heat. Reduce heat to very low and cook uncovered, periodically stirring, for 20 to 25 minutes.

Combine:

If you have excess liquid in pot with the lentils, scoop out or drain the excess liquid. Discard the bay leaf. Pour the base into the lentils and stir. If you want your soup thinner, add up to 1 cup of broth. Over medium-high, cook the soup for about 5 minutes.

Pour the Vegan Black Lentil Soup into your favorite bowls and top with roasted unsalted macadamia nuts.

Enjoy!

34

this mung dal will delight your senses

What if your dinner was a superfood? How about an aromatic, spicy, finger-licking superfood? We invite you to make this recipe for your wholesome dinner or lunch. Even if you’ve never cooked a dal before, this one will surprise you with its ease and simplicity. And you will see for yourself that carefully selected spices make all the difference. Though our mung dal is spicy, that too is beneficial for your health. According to multiple sources, an ingredient found in black pepper (piperine) increases absorption of turmeric’s curcumin by 2000%. E.g., University of Massachusetts article. Without piperine, the benefits of curcumin are difficult for your body to unlock. Coupled with ginger, these herbs form a magic potion that protects your body from inflammation, cancer, and cardiovascular disease. See study published in the International Journal of Rheumatic Diseases. So savor mung dal by spoonful, nourishing your senses — and your body. Note: You can make this dal with red lentils. Just be sure to add an extra cup of water.

Ingredients

Wholesome Products:
10 oz sprouted mung beans or non-sprouted mung beans
2 tbsp organic olive oil
1 very large yellow onion, finely diced
2 medium carrots, finely diced
1 oz ginger root (1.5 inch piece), finely diced
2 garlic cloves, thinly sliced
1 jar of organic, preservative-free diced tomatoes
1 bunch fresh Italian parsley, leaves chopped
Spices:
1 tbsp ground turmeric
1 tbsp garam masala
½ tsp red pepper flakes
1 tsp ground cardamom
½ tsp freshly ground black pepper or grains of paradise
1 tsp caraway seeds

Directions

Cook the Beans:

Cook the beans according to the instructions on the package. Do not drain!

Make the Sauce:

In a sautéing pan, warm up organic olive oil. Add onion and cook for 6 minutes. Using a spatula, move the onion to the edges of the pan and place the spices in the center. Stir and cook until fragrant, about 1 minute. Now mix in garlic, ginger and carrots. Sauté for another 4 minutes.

Add organic, preservative-free diced tomatoes. Bring to gentle boil. Then simmer on low, covered, for 20 minutes. Mix in parsley.

Mix Together:

Add the tomato sauce to the beans and stir well. Bring to boil and simmer for 5 to 10 minutes.

Enjoy!

Serve Mung Dal warm.

34

Kale White Bean Stew: Infused with Herbs, Parmesan

Ever since I tried a kale white bean stew, I’d wanted to recreate one at home. Unlike the common versions, the soup for my family had to be tomato-free but still flavorful. (Tomato sauce and tomatoes are used too frequently in legume soups.) In my initial attempts, I used leeks instead of onions, and that helped create a creamier and more refined flavor. I then turned to my favorite cookbooks for inspiration and found a perfect fix of parmesan rind and rosemary. For sure, a generous amount of parmesan rind, rosemary and thyme infused the stew with a rich creamy flavor. Try this hearty Kale White Bean Stew! It’s easy, budget-friendly and nutritious and may become your cold weather staple! (My favorite inspiration sources were The New York Times and Eating From the Ground Up.) Finally, if finding cannellini beans at your grocer’s has been challenging, you can purchase organic grown from this vendor, and conventionally grown on Amazon.

Ingredients

What You Need:
24 oz cannellini beans, soaked overnight in cold water. If you’re looking for organic ones, I was able to find organic cannellini beans at this vendor.
3 vegan broth cubes
5 oz Parmesan rind or Parmesan pieces
1 small bay leaf
4 sprigs of fresh rosemary, each at least 6 inches long
4 tbsp olive oil
1 large leek, white and light green parts only, sliced
10 oz baby kale leaves or Lacinato Kale leaves, stems removed, thinly sliced. (Curly kale can remain tough even after extensive cooking.)
4 large garlic cloves, peeled
4 sprigs of fresh thyme (optional). I like how thyme balances leeks, but you can omit it.

Directions

What to Do:
Prepare the Beans:

Drain and rinse presoaked beans. Place them in a Dutch oven and add 8 cups water. Bring to boil, skimming off foam. Reduce heat to low and simmer for 1 hour. Then drain the beans. Add cold water covering the beans up to 1.5 inch over. Add bay leaf, Parmesan rind or pieces, rosemary and garlic. Bring to boil, then reduce heat to low. Continue cooking until the beans are very soft, for at least 1.5 hours.

Half-way through cooking, stir in 2.5 to 3 cups broth from 3 broth cubes.

Remove rosemary stems (but not leaves), bay leaf and garlic.

Sautee Kale and Leek:

Meanwhile, warm up olive oil in a large skillet. Add leek and thyme (if using) and simmer, stirring, for about 3 minutes, until soft. Stir in kale and 5 tablespoons water. Simmer until wilted, for 5 minutes.

Combine:

Now discard thyme (if using). Stir in kale, leeks, salt and pepper into the beans and simmer for 25 minutes, or until kale softens.

Enjoy!

Enjoy the Kale White Bean Stew warm.