Curried Chickpea and Mango Salad Wraps

I love the free magazine that you can pick up in the natural foods section of Loblaws called "Sage".  It always has interesting articles and recipes that inspire me!  This recipe came from January's edition and it is fantastic - quick to assemble, tasty and a great source of protein!!!

CURRIED CHICKPEA AND MANGO SALAD WRAPS

Ingredients:

2 tbsp plain yogurt (I used goat yogurt)

1 tbsp mayonnaise

1 tbsp rice vinegar

Juice from 1 lime

1 tsp honey

2 1/2 tsp yellow curry powder

Pinch of cayenne pepper

Pinch of salt

1/3 cup diced red onion

2 green onions, green and white parts sliced

1 cup diced mango

1-15oz can of chickpeas, drained and rinsed

4 soft tortilla shells

1 cup baby spinach, washed and dried

• In a medium sized mixing bowl, combine: yogurt, mayonnaise, rice vinegar, lime juice, honey, curry powder, cayenne, and salt.
• Add red onions, green onion, mango and chickpeas; stir to combine.
• Split mixture among 4 tortillas and top each with spinach.  Fold in sides and roll up tightly; cut each in half and serve.
• ENJOY!

*If you are planning to pack this for lunch, simply keep the chickpeas in a container with the baby spinach and take along a tortilla separately.  Assemble right before eating to avoid a soggy tortilla!!

**If you don't have chickpeas, this recipe works just as well with diced cooked chicken or firm tofu.

Butternut Squash and Chickpea Curry

I needed something that would be quick and easy, include ingredients that I had on hand, and would make enough for a couple of dinners...Jamie Oliver to the rescue!  This recipe popped up on my Twitter feed and it completely fit the bill.  My only complaint is that it isn't hot enough for me, but my kids enjoyed it (and I just added more chili to mine!)  For someone who doesn't love leftovers; I ate this all week and enjoyed it more and more as the flavours deepened!!

BUTTERNUT SQUASH & CHICKPEA CURRY
Ingredients:

1 butternut squash, peeled, seeded and diced into 1" chunks

1 tbsp freshly grated ginger

1 large onion, diced

4 cloves of garlic, minced

1 fresh red Thai chili sliced

1 bunch of fresh cilantro, leaves removed and stems finely diced

1 tbsp coconut oil

1 tsp mustard seeds

1 tbsp curry powder

1 tsp turmeric

1 large can of diced tomatoes

2- 400g cans of coconut milk

2-400g cans of chickpeas, drained and rinsed

• Melt coconut oil over medium high heat in a large skillet.  Add ginger, garlic, red chili and onion.  Stir frequently until golden brown.  Add mustard seeds, curry, and cilantro stems.  Saute until crispy.
• Add the turmeric, can of tomatoes with juice, and coconut milk.  Bring to a boil and add squash and chickpeas.  Reduce heat to medium and simmer until tender and sauce has thickened (approximately 25 to 30 mins).
• Serve over a bed of basmati rice.
• ENJOY!

Rockin' Moroccan Stew

Years ago I discovered this stew recipe in my "Crazy Plates" cookbook and I had forgotten about it until we recently went to a friend's Moroccan-themed dinner party!  It is simple, nutritious, filling, delicious and low fat....what more could you want?!?!

ROCKIN' MOROCCAN STEW

Ingredients:

2 tsp olive oil

1 cup chopped onions

1/2 cup each of diced celery and chopped green bell pepper (I only had orange for the dish pictured!)

1 clove garlic, minced

3 cups vegetable broth

3 cups peeled, cubed sweet potatoes

1 can (19oz) diced tomatoes, drained

1 can (19 oz) drained and rinsed chickpeas

1 tbsp lemon juice

2 tsp grated fresh ginger

1 tsp each of ground cumin, curry powder, ground coriander, and chili powder

1/2 tsp salt

1/4 tsp black pepper

1/4 cup raisins (I didn't have any so I used dried cranberries)

2 tbsp each light peanut butter, and chopped fresh cilantro

• Heat olive oil in a large Dutch oven over medium high heat.  Add onions, celery, green pepper, and garlic.  Cook and stir until vegetables begin to soften (approx. 3 minutes)
• Add all remaining ingredients, except raisins, peanut butter and cilantro.  Bring to a boil.  Reduce heat to low and simmer, covered, for 20 minutes.
• Stir in raisins, peanut butter and cilantro.  Mix well.  Simmer for 5 more minutes.
• ENJOY!            

South Indian-Style Vegetable Curry

This easy one-pot meal is perfect for using up any of those random vegetables in your crisper!  There are many ingredients, but don't let that deter you - the complex flavours created from using these spices and vegetables is delicious!!

SOUTH INDIAN-STYLE VEGETABLE CURRY

Ingredients

2 tbsp coconut oil, or olive oil

1 large yellow onion, finely diced

4 medium cloves garlic, minced

1-2" piece of fresh ginger, peeled and finely grated

1 tbsp ground coriander

1 1/2 tsp ground cumin

3/4 tsp ground turmeric

1/2 tsp cayenne

1 tbsp tomato paste

2 cups vegetable broth

1 cup light coconut milk

1-3" cinnamon stick

Sea salt and black pepper

1 small cauliflower, broken into florets

1lb sweet potatoes, peeled and cubed into 1" cubes

2 medium tomatoes, coarsely chopped

2 lrg carrots, peeled and cut into 1/2" thick rounds

1can chickpeas, drained and rinsed

4 lightly packed cups of fresh baby spinach

2 tbsp fresh lime juice

1 tsp finely grated lime zest

2 tbsp chopped fresh cilantro

• In a large Dutch oven, heat the oil over medium-high heat.  Add the onions and cook, stirring occasionally until beginning to brown (2 to 4 minutes).  Reduce heat to medium and cook until the onion is richly browned (5 to 7 minutes more).  Add the garlic and ginger; cook stirring for 1 minute.
• Add coriander, cumin, turmeric, and cayenne; stir for 30 seconds to toast the spices.  Add the tomato paste and stir until well blended with the spices.
• Add the broth, coconut milk, cinnamon stick, 1 tsp salt, and 1/4 tsp black pepper and bring to a boil.  Reduce the heat to medium and simmer for 10 minutes.
• Add the cauliflower, sweet potatoes, tomatoes, and carrots. Simmer until the vegetables are tender, 20 to 25 minutes.  Discard the cinnamon stick.
• Stir in the chickpeas, spinach, lime juice, and zest;  cook until the spinach has wilted (about 3 minutes).
• Serve garnished with the cilantro and ENJOY!

Lentil and Chickpea Soup

"Harira" is a traditional Ramadan soup that is easy to prepare, makes a large quantity and is substantial for supper after fasting all day.  I've made this often over the years and all of us enjoy the wonderful aroma and taste of this delicious soup!

LENTIL AND CHICKPEA SOUP

Ingredients:

1 large bunch of fresh parsley and cilantro (coriander)

8 cups vegetable stock

1 cup green or brown dried lentils

1 can chickpeas, drained and rinsed

2 cans (each 19oz) chopped tomatoes, drained

2 onions, diced

2 tsp ground cinnamon

1 tsp each ground cumin, ground ginger, turmeric and black pepper

1/4 cup lemon juice

2 tbsp EVOO

• Chop 1/4 cup each of the cilantro and parsley; set aside.  Tie together remaining coriander and parsley and place in a large pot.  Add stock and bring to a boil.  Reduce heat to low and simmer, covered, for 15 minutes.  Discard herb bundle.  Add lentils; cover and continue to simmer for 15 minutes.
• Add chickpeas, tomatoes, onions, cinnamon, cumin, ginger, turmeric, and pepper.  Cover and simmer for a further 30 minutes.
• In a food processor, blender or using an immersion blender, puree 3 cups of the soup.  Return to the pot and stir in the lemon juice, olive oil and reserved chopped herbs.
• Serve in warmed bowls and ENJOY!  

Hummus - Pure & Simple!

Today I had a hummus craving and didn't have any store-bought...but I did have a can of chickpeas and a tub of tahini!  This recipe is ridiculously easy and has me wondering why I haven't made hummus before?!

HUMMUS ~ PURE & SIMPLE!

Ingredients:

1 can of chickpeas, drained, reserving 1/2 of the liquid

1 clove of garlic

2 tbsp tahini (sesame seed paste)

4 tbsp lemon juice

1 tsp salt

Black pepper, to taste

• In a food processor or mini processor, puree garlic and chickpeas.  Add the tahini, lemon juice, reserved liquid, salt and pepper.
• Process until smooth

*Top with a sprinkle of paprika, lemon pepper, chipotle pepper, drizzled with olive oil, caramelized onions and garlic, jalapenos, toasted and chopped pumpkin seeds....the possibilities are endless!
  

Chicken Tikka Masala

India LOVES chickpeas and enjoys spicy foods so since pulses and legumes are recommended on her diet, I decided to use up some leftover chicken and create a version of the traditional Indian dish, Chicken Tikka Masala!  I have included the recipe for the basmati rice as well!!!  Hope you like it as much as my family (and India's friend!) did!!!

CHICKEN TIKKA MASALA

Ingredients:

2 cups sliced, cooked chicken

I can chickpeas, drained and rinsed

4 tbsp olive oil

2 onions, thinly sliced

1-1" piece of fresh gingerroot, freshly grated

2 garlic cloves, minced

6 cardamom pods, bruised*

2 tsp garam masala

2 tsp ground coriander

1 tsp chili powder, or to taste

1 can of low fat coconut milk

2 tbsp tomato paste

4 tbsp hot water

1/2 tsp salt

1/2 tsp stevia or agave syrup

Chopped fresh coriander, for garnish

Juice of half a lime

• Make the sauce by heating the oil in a large skillet, add the onions, ginger and garlic and cook over medium heat, stirring frequently, for approximately 5 minutes or until softened but not coloured.
• Add the spices and fry, stirring for 1 to 2 minutes, until fragrant, then add the coconut milk, tomato paste, water, salt and stevia.  Bring slowly to a boil over medium-high heat and then lower to a simmer.  
• Add the chicken and saute for 10 minutes or less (until the chicken and chickpeas are warmed through)
• Serve over top the basmati rice and garnish with chopped coriander and squeeze lime juice over top!

* to bruise the cardamom pods, simply lay them on a chopping board and with the flat side of your knife, press downwards (much as you would to remove garlic skins).  They are a relative of ginger and the seeds are what emit the aroma. If you are not fond of cardamom, just omit from this recipe!*

SAFFRON BASMATI RICE

Ingredients:

1/2 tsp saffron threads

3 cups boiling water

1/4 cup olive oil

2 large onions, sliced thinly

1 1/2 cups basmati rice, rinsed through a strainer

1 tsp whole cloves

4 whole cardamom pods

1 tsp salt

1 tsp freshly ground black pepper

• Put the saffron threads in a small bowl with 1 tbsp of the boiling water and leave to soak for 20 to 30 minutes.  Heat the oil in a large heavy-bottomed pot and add the onions.  Saute for 4 to 5 minutes until softened.
• Add the rice to the onions in the pan and stir in the cloves, cardamom, salt and pepper.  Saute 3 minutes, stirring frequently.
• Pour the remaining boiling water into the pan, together with the saffron and its soaking liquid, then lower the heat and simmer for 15 to 20 minutes, until rice is cooked.
• Drain well and transfer the rice to a serving dish. ENJOY!

Toasted Spiced Chickpeas

We have all been suffering with colds and flu so I decided it was high time for a spicy meal (trouble was, I really didn't feel like cooking!)  So I decided the pulses are quick and easy to cook, and filling ~ perfect!
My friend Andrea had given me a book last year entitled "Indian Food Made Easy" by Anjum Anand and it is fabulous!!  I got this recipe from her book and ALL of us thoroughly enjoyed them...in fact we had seconds!

TOASTED SPICED CHICKPEAS

Ingredients

2 tbsp vegetable oil

1 tsp cumin seeds

1/2 tsp turmeric powder

1/4 - 3/4 (depending on your taste!) tsp of red chili powder

1 1/4 tsp ground coriander

3/4 tsp garam masala

400g can of chickpeas, rinsed and drained

Salt to taste

2 tbsp boiled water

Handful of fresh coriander leaves, chopped

• Heat the oil in a large skillet.  Add the cumin seeds and fry for about 30 to 40 seconds, or until they give off their aroma and start to darken.
• Add the remaining spices and salt and cook for 10 seconds.  Add the chickpeas and stir to coat well in the spices.  Saute for 2 minutes, then add the water and coriander leaves.  Cook for a further minute and serve!

*I didn't have the fresh coriander leaves, but the chickpeas were delicious without it still!*

Falafal Times Two!!

Falafal is one of those easy foods to create that is tasty, nutritious, and filling. I love the savoury flavour of it and just recently made a huge batch of them! We had them for dinner in pitas with a variety of vegetables, but I still had tons leftover...Today I decided that both my bags of salad greens needed to be used as well as the falafal ~ ta dah~ falafal 'croutons' on my salad, and wraps made of Boston lettuce!! Could anything be easier?!

FALAFAL

Ingredients:

1 cup dried chickpeas or 16 oz. can of chickpeas or garbanzo beans.
1 large onion, finely chopped
2 cloves of garlic, minced

3 tablespoons of fresh parsley, chopped
1 teaspoon ground coriander
1 teaspoon ground cumin
2 tablespoons all-purpose flour
Salt
Freshly ground black pepper
Oil for frying (my favourite is coconut)

• Place dried chickpeas in a bowl, covering with cold water. Allow to soak overnight. Omit this step if using canned beans. Drain chickpeas, and place in pan with fresh water, and bring to a boil. Allow to boil for 5 minutes, then let simmer on low for about an hour. Drain and allow to cool for 15 minutes.
• Combine chickpeas, garlic, onion, coriander, cumin, salt and pepper (to taste) in medium bowl. Add flour.
• Mash chickpeas, ensuring to mix ingredients together. You can also combine ingredients in a food processor. You want the result to be a thick paste.
• Form the mixture into small balls, about the size of a ping pong ball. Slightly flatten.
• Fry in 2 inches of oil until golden brown (5-7 minutes).
• Serve hot.
• ENJOY!!

My AWESOME Salad - CSA Week Two

I was so thrilled to get this week's CSA basket since I received an email from Lisa Cooper saying that we were getting spinach!!! As part of my online Booty Camp Challenge, I not only have eliminated refined sugars and dairy from my diet, but also must have one large salad each day (not too difficult with all the great seasonal produce available now!).

Today I was HUNGRY so I created this using almost all the items from my CSA box! I like to call it a deconstructed salad and everything but the balsamic, vinegar, chickpeas and red onion slivers are from Coopers!

I had frozen a chicken from last summer's CSA and recently roasted it up with fresh herbs, EVOO and salt and pepper. I decided to slice some of this delicious cold chicken and poach an egg to put on top of the baby spinach and green leaf lettuce! The cucumbers and chickpeas were topped with red onion slivers and drizzled with white vinegar ~ yummy! I just snapped a few asparagus spears into bite-sized pieces and sliced up one of my hot house tomatoes to finish it off!

I truly love this time of year for all the amazing produce that's readily available!!! I hope you take advantage of it and create your own salad this weekend!!!

Quinoa & Chickpea Soup

I have recently joined the creator of "Booty Camp Fitness", Sammie Kennedy, in her 8 week online challenge. I completed a Booty Camp session in Mt. Albert and had amazing results so since a second session isn't being run, due to my instructor hurting her back (get better Erin!), I decided that this online challenge was just what I needed to give my booty a kick! The challenge consists of completing a 45 mins workout every day and some dietary restrictions (no dairy, no refined sugar, and no or 50% reduction in alcohol...not to mention a big salad daily). I knew that no dairy wouldn't be that huge of a challenge for me, but I didn't realize how difficult it would be to 'kick sugar'...it's in absolutely EVERYTHING! However, I am just watching labels more carefully and making substitutions where necessary.

I created this soup the other day and my family loved it (it was a little spicy for the kids but they ate it)! It's simple to prepare, nutritious, and absolutely delicious!!

QUINOA & CHICKPEA SOUP

Ingredients:

EVOO

4 garlic cloves, finely chopped

1 onion, diced

1 tsp smoked paprika (spicy or regular is fine)

1/2 tsp cayenne pepper

2 tbsp tomato paste

2 whole tomatoes, chopped

4 cups vegetable stock

1 cup organic quinoa (rinsed and drained)

2 tbsp fresh parsley, roughly chopped

1 can chickpeas, rinsed and drained

1 tbsp lemon juice

salt and pepper, to taste

• In a large pot, heat the EVOO over medium high heat. Add the onions and saute until tender. Add garlic, quinoa, paprika and cayenne. Stirring constantly to prevent sticking and burning, cook for 2 mins.
• Add tomato paste, chopped tomatoes, stock, and chickpeas. Bring to a boil and reduce heat to a simmer.
• Simmer for 30 mins. covered, stirring occasionally.
• Add parsley and lemon juice and blend with an immersion blender to desired consistency.
• Taste and add salt and pepper if necessary.
• Serve and ENJOY!

Garlic-Laced Chickpea Soup

This is one of those incredibly satisfying soups that is simple to assemble and is perfect for vegetarian and vegan diets! 9 ingredients are all that you require to make this soup (although you can certainly add to it as you go!)

GARLIC-LACED CHICKPEA SOUP

Ingredients:

2 tbsp of extra virgin olive oil (EVOO)

6 garlic cloves, peeled and sliced

1 large onion, chopped

1 3/4 cups of chickpeas (I used canned but you can use dried and soak them overnight in cold water)

2 large fresh rosemary sprigs

Water

1 tbsp all-purpose flour

1 tbsp fresh lemon juice

salt and freshly ground black pepper

• Heat the EVOO in a Dutch oven (or large soup pot), add the garlic slices and saute over med-low heat for approximately 5 minutes, or until they begin to go golden brown. Stir in the onion and cook for a further 5 minutes, or until the onions soften.


• Meanwhile drain the chickpeas and rinse them and drain thoroughly in a sieve. Add them to the onion and garlic and stir to coat well in the EVOO. Add the rosemary sprigs and then enough water to cover the chickpeas (I added approx. 4 cups)


• Slowly bring to the boil. Lower to medium heat and cover. Cook for approx. 1 hour or until the chickpeas are soft.


• Remove the rosemary sprigs and put the flour in a cup. Stir in the lemon juice to make a smooth paste. When the chickpeas are perfectly soft, stir in the flour paste and bring tot he boil, stirring. Taste and add seasonings if necessary. Cover the pan and cook gently for 5 to 10 minutes.


• To thicken the soup slightly use an immersion blender and roughly puree the soup (otherwise add half the soup to a food processor or blender and puree - add back to the pot with the remaining chickpeas).


• Serve and enjoy!

Crazy Couscous!

Since my children have been eating solids, I have been making this dish (sometimes as a side, and sometimes as a main!) While I was at the soccer field last night listening to the parents grumbling how hard it is to create a nutritious and quick meal for their kids before heading out to practice, I thought I should publish this recipe as India and Devon love it, it's quick, inexpensive and a fairly complete meal!

VEGETABLE COUSCOUS

Ingredients:

1 can of chickpeas, drained

1/2 cup of finely diced carrots

1/2 cup of finely diced zucchini (almost grated so it disappears when cooked!)

1/2 cup chopped green onions

2 tbsp EVOO

1 1/2 cups chicken or vegetable stock (or water)

2 tbsp chopped fresh parsley

1 tsp paprika

1/4 tsp red chili flakes

Salt to taste

1 cup whole wheat couscous

1/2 cup of raisins or craisins

• Combine chickpeas, carrots, zucchini, onions and olive oil in a pot. Add the stock, parsley, paprika, chili flakes and craisins. Bring to a boil and sprinkle in the couscous.
• Stir, cover and remove from heat. Let sit for 5 minutes, uncover and stir again.
• Taste and add salt to taste.

Kale & Chickpeas!

In an attempt to get more collared greens into our diet, I decided to buy some kale - a great source of calcium as well as a ton of other vitamins and minerals! But what to do with it? That's when I decided to turn to 'Canadian Living' (as I often do!) and found this fantastic recipe...even my father-in-law Allan, who eats very few vegetables, asked for second helpings of this dish!


LEMON KALE WITH CHICKPEAS
Ingredients:

3 tbsp EVOO
1 onion, finely chopped
2 cloves garlic, sliced thinly
1/4 tsp each of salt & pepper
10 cups packed chopped kale
1 tsp grated lemon rind
1 cup canned chickpeas, drained & rinsed
1 tbsp lemon juice

• Heat 2 tbsp EVOO over medium heat in a large shallow Dutch oven.
  Saute onion, garlic, salt & pepper for approximately 4 mins. until softened.
  
• Stir in kale and lemon rind and cook, stirring for approximately 2 minutes, until slightly wilted.
  
• Pour in 3/4 cup of water, cover with a lid and cook stirring occasionally, for 15 minutes or until the kale is soft and wilted.
  
• Stir in chickpeas and lemon juise and cook over medium-high for a couple of minutes, or until no liquid remains.
  
• Drizzle with remaining oil and serve.
  
• DELICIOUS!!