Miz Chef

Cooking Up a Healthy Life

Tag Archives: chick peas


by Leave a comment

Fresh Chickpeas with Kale, Sweet Onions and Rice

IMG_5960

It wasn’t until a couple of years ago that I knew that fresh chickpeas—in the pod—could even be had. One day, I entered an Indian market in Jackson Heights, and there was a bin of what looked like little individual pea pods, shorter and squatter. What are these, I wondered?

The handwritten sign at the top of the bin said chana. I knew that chana meant chickpeas. What?! No way. I picked one up, popped it, and there it was. A fresh, firm, beautiful chickpea. I bought a bunch and cooked my very first batch of chickpeas right out of the shell. It was all very exciting.fresh chickeas in pod

But fresh chickpeas (also known as garbanzos) are not available all the time. In fact, they can only be found in spring. So when I saw them again, I bought some for myself and my mom (I knew she’d love them).

When you have fresh beans like this, not much needs to, or should, be done to them. Fresh beans are meaty, savory, nutty, and have a great feel in the mouth. Plump and pale green, chickpeas are packed with protein, and are a good source of vitamin C, calcium, and iron. They’ve been shown to be a great food to help fight diabetes, hypertension, heart disease, cancer, high cholesterol, and inflammation, and promote healthy digestion.IMG_5976

Between the chickpeas and the kale, this dish is not only filling and delicious, but healthy, substantial, and physically satisfying. The addition of the rice (whatever kind you like), rounds it out for a truly filling meal.

Enjoy!

Fresh Chickpeas with Kale, Sweet Onions and Rice

Makes 2 servings

2 teaspoons olive oil
3 large garlic cloves, minced
½ teaspoon paprika
1 cup fresh chickpeas
1 cup chopped sweet onion
1 teaspoon kosher salt
1 cup vegetable broth
3 cups chopped kale
1 cup cooked rice
¼ cup grated parmigiana (optional)

In a wide skillet, heat the oil with the garlic. When the garlic is fragrant, add the paprika and chickpeas. Sauté 5 minutes.IMG_5981Add the onion and ½ teaspoon of the salt. Continue sautéing until the onion is soft and translucent, about 5 minutes.IMG_5983Pour in the broth, then add the kale and remaining salt. Cover and cook until kale is tender, about another 5 to 7 minutes. Stir occasionally. Taste and adjust seasoning, if needed.IMG_5984IMG_5986Transfer vegetables to 2 bowls and stir ½ cup rice into each. Top with a little parmigiano, if desired.IMG_5992

Advertisement


by 2 Comments

Split Chickpea Soup

IMG_4715So, I was perusing the bean shelves in my favorite Indian market and found roasted split chickpeas (chana dalia). I’d never seen them before and wondered if they could be cooked just like split green peas. I bought a package and this recipe is the result of my experimentation.IMG_4693The resulting soup is very thick—not just in the viscosity of the soup but the pureed chickpeas themselves leave a thickness on the tongue. Unlike pureed split pea soup, it has a somewhat grainy—but not unpleasant—texture, and the flavor is intensely nutty.IMG_4690

Continue reading →


by Leave a comment

Celeriac Bisque with Mustard Greens and Chick Peas

 

IMAG2345

This week’s catch at the farmer’s market was a nice big knob of celeriac and red mustard greens.IMAG2330

I’ve had celeriac (also known as celery root and knob celery) before, and I’ve really enjoyed it. It has a great celery flavor to it, but a little sweeter and more intense. It also has parsley notes, and that’s because it’s part of the parsley family, and not the root of the celery plant.  Like other root vegetables, it has a long shelf life (6 to 8 months in a cool place).

Celeriac is not a beauty queen, and many Americans have no clue what it is or what to do with it, but it’s a flavorful addition to anything. You can cut them up and roast them. You can add them to chilis and stews. Or you can do what many chefs do with them, and what I’ve done for the recipe below: make a bisque. It’s wonderfully creamy when pureed and combined with either apples or pears, it has a rich, complex flavor.

They’re good for you, too. Celeriac contains antioxidants, and is very a good source of vitamin K, phosphorus, iron, calcium, copper (good for the immune system, prevents anemia, and required for bone metabolism), and manganese. And it contains some B-complex vitamins, such as pyridoxine, pantothenic acid, niacin, riboflavin, and thiamin, and some vitamin C.IMAG2335

The red mustard greens are new to me, though. They are Chinese in origin, but are also cultivated in Japan. They’re lovely to look at and just as nutritious as other mustard greens, all part of the Brassica family, along with broccoli, cauliflower, cabbage, turnips, etc.

Celeriac is not found everywhere simply because they are an unfamiliar item for many people. But most larger stores, like supermarkets, carry a few, as do gourmet stores, and, of course, farmer’s markets. Enjoy!

Celeriac Bisque with Mustard Greens and Chick Peas

1 tablespoon olive oil
1 small yellow onion, coarsely chopped
2 large garlic cloves, chopped
2 lb. celeriac (celery root), peeled and diced
3 small celery ribs, coarsely chopped
2 medium apples or Bartlett pears, peeled, cored, and chopped
¼ teaspoon sea salt
4 cups vegetable broth
¼ cup fresh Italian parsley
Freshly ground pepper to taste
8 oz. mustard greens (or other greens), washed and chopped
2 cups cooked chick peas
Garnish: chopped fresh parsley (optional)

IMAG2336

Heat oil in a medium-large sauce pan. Saute onion and garlic until translucent. Add celeriac, celery, apples or pears, and salt and saute another 5 minutes.

IMAG2337

Pour in broth and bring to a boil; lower heat and simmer until vegetables are tender when pierced with a fork.

IMAG2339

Transfer to a blender; add parsley and puree (the soup is hot so be careful to hold the lip of the blender with a hand towel.

IMAG2340

Pour back into pot. (Alternatively, you can add parsley to pot and use a stick blender).

IMAG2341

 

Add fresh pepper, mustard greens, and chick peas. Cook another 5 minutes. Check for seasoning and serve. Sprinkle parsley on top for garnish.IMAG2342

IMAG2343

Makes 4 servings.

IMAG2344