CHEERS for the CHICKPEA.The chickpea chickpea, annual plant (Cicer arietinum) of the family Leguminosae (pulse family), cultivated since antiquity for the somewhat pealike seeds, which are often used as food and forage, principally in India and the Spanish-speaking countries. is also known by its Spanish name, "garbanzo garbanzo see chickpea. ." It is the usually plump, edible seed of the aromatic herb Cicer arietinum Cicer arietinum see chickpea. . This herb is a member of the pea clan that originates in Asia. It is now cultivated in warm climates around the globe. Plato (ca. 428-348 BCE BCE abbr. 1. Bachelor of Chemical Engineering 2. Bachelor of Civil Engineering BCE Abbreviation for before the Common Era. ) in The Republic mentions a bean, probably the chickpea, and figs as suitable foods for consumption in an ideal society. As far back as 1759, this special pea, or bean, was cited in a list compiled by Venega in California. The chickpea, with its mild flavor and high nutritional value, has inspired the palates of cultures worldwide. Its versatility can be seen in the recipes below. HUMMUS hum·mus also hum·us or hom·mos n. A smooth thick mixture of mashed chickpeas, tahini, oil, lemon juice, and garlic, used especially as a dip for pita. (Yield: about 2 cups) Plato and Aristotle certainly savored this ancient recipe in their native Greece. Add 1 Tablespoon of vegan vegan /veg·an/ (ve´gan) (vej´an) a vegetarian whose diet excludes all food of animal origin. ve·gan n. pesto to the mixture for an adventure in flavor. 2 1/2 cups cooked chickpeas 3 Tablespoons washed and chopped fresh parsley leaves 1 Tablespoon crushed fresh garlic or 1 teaspoon garlic powder 2 Tablespoons tahini 2 teaspoons toasted sesame oil Juice of one small lemon Salt or salt substitute and freshly cracked black pepper to taste Mix all ingredients and reduce to a creamy paste in a food processor. Serve with whole wheat pita bread. For a wonderful sandwich, stuff a pita pocket with hummus and shredded lettuce. Total calories per serving: 51 Fat: 1 gram Carbohydrates: 9 grams Protein: 2 grams (*)Sodium: 43 milligrams Fiber: 2 grams CURRIED CHICKPEAS (Serves 6) Called Chole or Chana in north India Introduction Northern India is a geographic and linguistic-cultural region of India which approximately corresponds to the northern region of the Indian subcontinent. , this spicy dish is a vegetarian's dream. 2 cloves garlic, peeled 2 yellow onions, cut small enough to blend 1 red bell pepper, seeded and cut in strips 2 cups peeled, seeded, and crushed fresh or canned tomatoes 3 Tablespoons vegetable oil of choice 2 Tablespoons mild curry powder 2 Tablespoons snipped fresh cilantro 1 teaspoon ground ginger 2 cups very coarsely chopped cooked chickpeas Cooked brown Basmati rice, and mango chutney (optional) Puree pu·rée or pu·ree tr.v. pu·réed or pu·reed, pu·rée·ing or pu·ree·ing, pu·rées or pu·rees To rub through a strainer or process (food) in a blender. n. garlic, onions, red bell pepper, and tomatoes in blender. In a heavy pot, heat oil, add the blended vegetables, and simmer for 10 minutes. Stir in curry powder curry powder n. A pungent seasoning prepared from cumin, coriander, turmeric, and other spices. Noun 1. curry powder - pungent blend of cumin and ground coriander seed and turmeric and other spices , cilantro, and ginger along with chickpeas. Serve with cooked brown Basmati rice bas·ma·ti rice n. An aromatic long-grain rice from India. [Hindi b  smat and mango chutney chut·ney n. A pungent relish made of fruits, spices, and herbs. [Hindi ca  n .
Total calories per serving: 196 Fat: 8 grams Carbohydrates: 27 grams Protein: 5 grams (*)Sodium: 245 milligrams Fiber: 6 grams CHICKPEA PATTIES WITH TOMATO-CILANTRO SAUCE (Serves 4) Enjoy these quick-fix meatless patties with a tasty sauce. 3 cups cooked chickpeas 2 teaspoons fresh lemon pulp 1/2 cup finely snipped green scallion tops Salt or salt substitute and freshly ground black pepper to taste 1/4-1/2 cup whole wheat pastry flour 4 Tablespoons olive oil Sauce: 1 1/2 cups tomatoes, crushed 2 Tablespoons prepared tahini 3 Tablespoons minced fresh cilantro Puree chickpeas in a food processor. Mix lemon pulp, scallions, salt, and pepper into the chickpea puree. Divide into four large or eight small patties. Coat patties with flour and saute sau·té tr.v. sau·téed, sau·té·ing, sau·tés To fry lightly in fat in a shallow open pan. n. A dish of food so prepared. in oil until golden on both sides. Meanwhile, simmer tomatoes with tahini ta·hi·ni n. A thick paste made from ground sesame seeds. [Turkish t and cilantro. To serve, set patties on dinner plates and smother with sauce. Cooked greens make a nice companion. Total calories per serving: 304 Fat: 7 grams Carbohydrates: 52 grams Protein: 12 grams (*)Sodium: 545 milligrams Fiber: 11 grams Good source of iron and zinc PERUVIAN CHICKPEA STEW (Serves 4) This dish from the Andes is a gourmet gift to vegans. 1 large yellow onion, peeled and chopped 2 cloves garlic, peeled and minced 2 Tablespoons olive oil 2 cups cooked chickpeas 4 tomatoes, peeled and sliced into wedges 1 small yellow squash, peeled and diced 1 teaspoon each: coriander, ground cumin, and allspice Salt or salt substitute and freshly cracked black pepper to taste Cooked brown rice In a deep pot, saute onions and garlic in oil until onions turn pale brown. Add the chickpeas, tomato wedges, diced squash, and all the seasonings. Reduce heat, cover, and cook for about 30 minutes. Stir often. Add a few teaspoons of water or vegetable broth if needed. Serve hot over cook-ed brown rice. Total calories per serving: 251 Fat: 9 grams Carbohydrates: 38 grams Protein: 8 grams (*) Sodium: 372 milligrams Fiber: 8 grams CHICKPEA AND ASPARAGUS SALAD WITH CITRUS DRESSING (Serves 4) A fresh, tasty, and healthy salad to accompany any main meal. 2 cups canned or cooked chickpeas, chilled 2 cups cooked asparagus tips 1/2 cup chopped sweet onion 1/2 cup shredded carrot 2 cups shredded salad greens Dressing: 1 Tablespoon orange pulp 1 Tablespoon lemon pulp 1 Tablespoon lime pulp 2-3 Tablespoons olive oil 1 Tablespoon apple cider vinegar 1/4 cup finely chopped fresh parsley Place chilled chickpeas, asparagus tips asparagus tips npl → pointes fpl d'asperges asparagus tips asparagus npl → Spargelspitzen pl asparagus tips npl , onions, and carrots in a salad bowl. In a glass cup, combine the citrus pulps with the oil, vinegar, and parsley. Stir well, pour over cold vegetables, and toss lightly. Serve on four plates of shredded greens. Total calories per serving: 248 Fat: 9 grams Carbohydrates: 36 grams Protein: 9 grams (*)Sodium: 384 milligrams Fiber: 8 grams GARBANZO, CORN, AND "EIGHT SPICE" STEW (Yield: about 8 cups) A gift from New Mexico New Mexico, state in the SW United States. At its northwestern corner are the so-called Four Corners, where Colorado, New Mexico, Arizona, and Utah meet at right angles; New Mexico is also bordered by Oklahoma (NE), Texas (E, S), and Mexico (S). to all. The flavor is intense, so no added salt needed. 1 large yellow onion, peeled and chopped 3 Tablespoons canola or olive oil 1 large green bell pepper, seeded and slivered 2 cups diced or crushed cooked tomatoes (low-sodium, if canned) 2 cups fresh corn kernels (drained, if canned) 2 cups cooked chickpeas Freshly ground black pepper to taste The eight herbs and spices: 1 sprig fresh sage 1 sprig fresh marjoram 1 bay leaf 4 sprigs cilantro 4 sprigs parsley in lime juice 1/2 cup cooked green chilies, canned or fresh (must remove seeds) Pinch red chili powder Pinch dried basil Saute onions in oil until translucent. Add green pepper and saute until soft. Add tomatoes and wait until the mixture starts to bubble. Add corn, then chickpeas. Slowly add all eight herbs and spices. Simmer for at least 30 minutes. Add pepper. Remove bay leaf bay leaf: see laurel. and herb sprigs before serving with crusty dark bread. Extra stew remains tasty up to four days in refrigerator. Total calories per serving: 390 Fat: 14 grams Carbohydrates: 61 grams Protein: 11 grams (*)Sodium: 717 milligrams Fiber: 11 grams (*) Note that all nutrient calculations are based on canned chickpeas. If you want to lower the sodium, use dried, boiled chickpeas. Jacqueline Dunnington is a freelance writer from Santa Fe Santa Fe, city, Argentina Santa Fe, city (1991 pop. 341,000), capital of Santa Fe prov., NE Argentina, a river port near the Paraná, with which it is connected by canal. , NM, and a frequent contributor to the Vegetarian Journal. |
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