Chickpeas and Baked Feta

Chickpeas goes by many names: chick pea, gram, Bengal gram, garbanzo (bean), Egyptian pea, which have high protein, used in many recipes from the Mediterranean and Middle Eastern cuisines to Indian dishes. Mix with sheep's or goat's milk (feta cheese), and you'll have a wonderful casserole. 

Ρεβίθια και ψητή φέτα (Greek)

/revíthia kai psití féta/

Serves 4

Preheat oven to 425ºF (22oºC)

2 organic cans (=30 ounces/860 g) chickpeas, rinsed

1/4 cup (60 ml) olive oil

3 cups (=16 ounces/460 g) organic (multicolored) cherry tomatoes

2 tsp. (4 g) torn rosemary leaves

2 tsp. (2,4 ml) red wine vinegar

2 tsp. (8 g) garlic paste or mince garlic

pinch or two lemon pepper

1 (6 ounce/175 g) block of feta cheese

1 Tbs. (17 g) torn basil leaves

(gluten-free) round pita bread or tortillas 

ένα /éna/ 1. Mix in a baking dish: tomatoes, oil, rosemary, vinegar, garlic, and lemon pepper.

δύο /dýo/ 2. Lay the block of feta on top.

τρία /tría/ 3. Back about 20 minutes. The tomatoes have split and the cheese is creamy.

τέσσερα /téssera/ 4. Sprinkle the rosemary and basil leaves on top.

πέντε /pénte/ 5. Serve with some bread.

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Greek Chickpea Salad

The earliest evidence of chickpeas were found in today Syria around 8400 BCE! Domestication can be dated to about 7000 BCE in southeast Türkiye (aka Turkey, new spelling since Oct 2021). Add Greek ingredients and you have a delicious salad.

Ρεβυθοσαλάτα (Greek)

/revythosaláta/

Serve 4

Σαλάτα/Salad:

/saláta/

15 ounces (430 g); 1 can organic chickpeas, drained and rinsed

1 1/2 cups (195 g) each organic and diced: cucumber and bell pepper

1 cup (130 g) organic cherry tomatoes cut in half

pitted and cut in half kalamata olives

1/2 organic red onion, chopped

crumbed feta cheese or a dairy-free goat cheese

chopped parsley

ένα / EN-a/ 1. Mix all the ingredients except the cheese and parsley in a bowl.

Σάλτσα σαλάτας/ Salad Dressing:

/sáltsa salátas/

1/4 cup (60 ml) extra virgin olive oil

3 Tbs. (45 ml) red wine vinegar

1 Tbs. (15 ml) organic lemon juice

1/2 tsp. (2 g) each: dijon mustard, garlic powder, and oregano 

δύο /THEE-oh/ 2. Whisk together all the ingredients.

τρία /TREE-a/ 3. Add to the chickpeas.

τέσσερα /TESS-air-uh/ 4. Toss in the dressing and top with the cheese and parsley.

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Curry Beans, Potatoes, and Chickpeas

 Curry goes with almost anything. This Indian dish uses common ingredients.

करी बीन्स, आलू और छोले (Hindi)

/karee beens, aloo aur chhole/

~Indian food stand~

Serves 6

olive oil

2 organic onions, thinly sliced half moons

2 tsp. (2 g) each: turmeric and cumin

1/4 tsp. (0,5 g) cayenne (or more to taste)

4 cups (520 g) each organic: diced potatoes and cut into small pieces green beans

2 cups (260 g) organic canned chickpeas

3 cups (720 ml) organic vegetable broth

optional or additional organic: 

• sweet potatoes
• squash
• carrots
• broccoli
• cauliflower
• celery
• eggplant

एक /ek/ १ 1. Heat the oil in a pot over medium heath.

दो /do/ २ 2. Sauté the onions about 30 seconds.

तीन /teen/ ३ 3. Stir in the spices and cook about 30 seconds.

चार /char/ ४ 4. Add the potatoes, beans, chickpeas and the broth, plus another optional ingredients.

पांच /panch/ ५  5. Bring to a boil, then cover, and simmer for 20 minutes. Insert a fork into a piece of potato to see if it is tender.

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Tahini Yogurt Dressing

 Do you need a dressing for

• dipping raw vegetables?
• spreading on toast?
• drizzling on falafel?
• a salad?
• topping for a burger?
• a sauce in a soup?
• use with baba ganoush?
• garnishing fruit?

Makes about 5 cups (650 g)

Refrigerate for 2 hours

1/2 cup (120 ml) (dairy-free) yogurt

1 Tbs. (15 g) organic tahini

2 Tbs. (30 ml) organic lemon juice

1 Tbs. (15 ml) water

1 tsp. (4 g) organic honey

1/2 tsp. (2 g) each: cinnamon and cumin

1/4 tsp (1,5 g) black pepper

chopped parsley and mint

2 cups (260 g) organic each: carrots (grated) and cooked or canned chickpeas

4 large organic figs

optional spices of your choice

1. In a blender or food processor, add yogurt, lemon juice, tahini, water, honey, spices, parsley, and mint.

2. Store in a glass container with a lid. Chill in the refrigerator for at least 2 hours.

We have many more dressings:
https://veggiefernandezs.blogspot.com/search/label/desserts

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Garbanzo Salad

Garbano (aka chickpea) is packed with protein; dietary fiber, folate, and minerals. There are many ways to use chickpeas, and this salad can also be used in various ways.

(chickpeas in their shells)

Ensalada de garbanzos (Spanish)

1 can (15 ounce/430 g) organic garbanzos beans, drained and rinsed

1 Tbs. (15 g) each: mustard and chopped pickles

1 Tbs. (15 ml) soy sauce or dairy-free liquid aminos

1/2 cup (120 ml) (dairy-free) mayonnaise

1/2 chopped organic onion

juice of 1 organic lemon

parsley

optional: 

• chopped organic celery
• chili powder
• cayenne
• garlic
• ginger
• cumin
• turmeric
• paprika
• salt and black pepper

uno 1. Mash the beans with a fork or potato peeler 

dos 2. Mix in the rest of the ingredients.

Serve 

• as a salad
• in a wrap
• filler for a toco
• over organic spinach or leaf greens
• side dish
• main dish
• appetizer
• etc.

 Try some of the other bean dishes: https://veggiefernandezs.blogspot.com/search/label/Beans

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Hummus Turmeric

You are getting the healthy benefits from two great sources:

• turmeric-fights infections
• hummus-fiber, protein, and vitamins

Makes over 2 cups (260 g)

Preheat oven to 400F (200C)

2 cups (130 g) organic chickpeas or 1 16-ounce (455 g) can

5 organic roasted garlic cloves

1/4 cup (30 g) organic tahini

juice of 1 organic lemon

1/2 tsp. (2,5 g) turmeric

dash of red pepper flakes

Himalayan salt and black pepper to taste

Optional: Skip the roasted garlic and use grated or powder.

1. Peel most of the papery skin from the head of garlic, trim a little off the top.

2. Drizzle with oil, wrap in aluminum foil, and roast for about 40 minutes.

3. Let it cool before pushing at the bottom of the clove.

4. Combine the roasted garlic, chickpeas, lemon, tahini, red pepper, salt, pepper, and 2 Tbs. (30 ml) of water, then process in a blender.

5. Adjust for taste with more lemon or salt.

6. More water makes the hummus smoother.

7. Serve as an appetizer dip, on vegetables, in a sandwich, over fish or meat...

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Chicken Tacos à la Greek

Spanish tacos with a Greek twist!

Τάκος κοτόπουλου (Greek)

/takos koteopoulou/

Serves 4

1 pound (130 g) organic chicken breast, cut into strips

1 Tbs. (15 ml) olive oil

cooked organic brown rice

can of organic chickpeas, rinsed and drained

dill 

1/2 organic lemon or lime zest and juiced

1/2 cup (120 ml) organic (dairy-free) yogurt

1/2 cup (65 g) organic peeled cucumber

capers

8 (gluten-free) taco-size tortillas, heated

thinly sliced organic red onion

feta or diary-free goat cheese

organic cherry tomatoes, cut into fourths

ένα / EN-a/ 1. Heat oil over medium-high heat.

δύο /THEE-oh/ 2. Cook the chicken cubes for about 7 minutes until brown on both sized, temperature 165F/74C.

τρία /TREE-a/ 3. In a bowl, combine the cooked rice, chickpeas, dill, 1/2 of the zest and juice.

τέσσερα /TESS-air-uh/ 4. Tzatzuki sauce:

Mix together 1/4 cup (60 g) yogurt, 1 Tbs. (15 g) dill, capers, rest of the lemon zest and juice.

πέντε /PEN-day/ 5. Layer each tortilla with chicken, cheery tomatoes, rest of the cucumber and red onion.

έξι /EX-ee/ 6. Drizzle some tzatziki sauce, extra dill, and cheese on top. 

εφτά /EF-TA/ 7. Serve with the rice and chickpea mixture on the side. 

oκτώ /oc-TOH/ 8. Refrigerate any leftovers.

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Quinoa Bowl

Fresh vegetables + spiced chickpeas + protein quinoa + garlic yogurt sauce = (Do I need to add more?) healthy dinner.

Bite of history: Quinoa (Quchua kinwa or kinuwa) is not a grass but seeds, related to spinach from Lake Titicaca basin of Peru and Bolivia. It was used to feed livestock 5200-7000 years ago and for humans 3-4000 years ago.

~quinoa plants~

Serves 4

Preheat the oven to 425F (220C)

Add other organic raw vegetables you like.

1 cup (130 g) quinoa to make 3 cups of cooked quinoa

2 sliced organic cucumbers

1 cup (130 g) organic cherry tomatoes cut in half

1 diced organic avocados

(pickled) organic red onion

mint or parsley leaves

1 1/2 cups (195 g) chickpeas, drained and rinsed

olive oil

paprika

cumin

pinch of cayenne pepper

garlic yogurt sauce*

optional toppings:

• chopped organic nuts
• organic seeds
• pepper flakes
• herbs of you choice
• sliced organic lime
• organic hummus
• organi kimchi
• sliced organic bell peppers

Quechua (Quechua: Runasimi “people’s language”, indigenous languages of the Quechua peoples)

~Cuzco Quechua (dialect)~

huk 1. Cook the quinoa according to package.

iskay 2. Line a backing sheet with parchment paper.

kimsa 3. Add the chickpeas and drizzle some olive oil. Then sprinkle with paprika, cumin, and cayenne pepper. Toss. Bake for 20-30 minutes.

tawa 4. Add to the bowls, the quinoa, chickpeas, cucumbers, tomatoes, avocado, and additional vegetables if you like

pichqa 5. Top with the onions,mint/parsley leaves and any optional toppings. 

suqta 6. Serve with the 

*garlic yogurt sauce

1 cup (240 ml) organic (dairy-free) yogurt

1 Tbs. (15 ml) each: olive oil, water, and organic lemon juice

1 grated organic garlic clove

qanchis 7. Stir in a bowl all the ingredients except the water.

pusaq  8. Stir in a little water for a thick sauce. Add more water if needed.

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Curry Butternut Squash

Butternut squash can be baked, roasted, or microwaved. It does not need to be peeled, but do remove the seeds (Clean, save, and roast them, if you like. Eat the seeds as a snack or sprinkled over other foods.)

करी बटरनट स्क्वैश (Hindi)

/karee bataranat skavish/

Serves 6

Preheat the oven to 350F (175C)

1 organic butter squash, cut in half and remove the seeds, cut into cubes

chopped organic onion(s)

piece of ginger

coriander seeds

curry powder

cumin

organic cherry tomatoes

2 cans of organic pineapple rings, save the juice

1 can of organic coconut milk

can of organic chickpeas (garbañzo beans)

organic spinach

cilantro or parsley for garnish

olive oil

optional: 

• cooked basmati rice 
• crushed cashews or peanuts
• lime wedges

एक /ek/ 1. Add oil to a roasting pan.

दो /do/ 2. Mix the squash cubes in the oil and bake for an hour.

तीन /teen/ 3. Sauté the onions, ginger, and spices in a dry-pan.

चार /char/ 4. Add the tomatoes and pineapple. Cook for 10 minutes.

पांच /panch/ 5. Pulse in a blender along with the coconut milk. 

छ: /chay/ 6. Return to the pan and add the chickpeas, spinach, pineapple juice, and optional nuts

सात /sāth/ 7. Stir until it becomes thick.

आठ /āt/ 8. Stir in the squash. Then sprinkle the garnish on top and optional lime wedges.

Check out some other 
squash recipes: https://veggiefernandezs.blogspot.com/search/label/squashes
or
curry dishes: https://veggiefernandezs.blogspot.com/search/label/curry

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Baked Goat Cheese with Chickpeas

This is a cheesy version of shakshuka*, but with goat cheese, chickpeas, and kale in a spicy sauce.

Serves 4

Preheat the oven to 350F (175C)

2 Tbs. (30 ml) olive oil

1 tsp. (2 g) cumin seeds

1 bunch organic kale, stems removed and torn into bite size pieces

2 cups (480 ml) organic tomato sauce

1 1/2 cups (195 g) organic canned of chickpeas, drained and rinsed

1 Tbs. (15 ml) organic lemon juice, plus cut wedges

goat cheese (DF) or block of feta (not DF) and cut into 1/2-inch (1,25 cm) slices

black pepper

red pepper flakes

warm (GF) bread, pita, or baguette

1. Heat a skillet over medium heat and add the oil. 

2. Add the cumin seeds for a minute or two. 

3. Add the kale in batches, letting each handful shrink and wilt before adding the next.
4. Add the tomato sauce, chickpeas, lemon juice, and 1/2 cup water. 

5. Stir and let it come to a simmer.
7. Place the cheese slices into the sauce.

8. Sprinkle with black pepper. 

9. Place the skillet into the oven and bake until the cheese has softened, about 15 minutes. 

10. Drizzle with olive oil and a pinch of red pepper flakes

11. Serve with warm (GF) bread and lemon wedges.

* A vegan Shakshuka: https://veggiefernandezs.blogspot.com/2023/02/shakshuka.html

Try some of the other Middle Eastern recipes: https://veggiefernandezs.blogspot.com/search/label/Middle%20Eastern

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Thai Coconut Soup

This northern Thailand soup is very versatile: vegan or not, rice or noodles, chickpeas or tofu... It is also served in Laos.

ข้าวซอย (Thai)

/khao soi/

"cut rice"

ເຂົ້າຊອຍ (Lao)

/khao sony/

Serves 6

A. Soup:

2 Tbs. (30 ml) coconut oil or olive oil

1/2 diced organic onion

2 Tbs. (30 g) lemongrass paste

1 Tbs. (9 g) each grated: ginger and garlic

1 tsp. (2 g) each ground: cardamom and turmeric (or 2 tsp./4 g of dry)

2 Tbs. (16 g) Thai red curry paste (GF)

2 lime leaves or 1 tsp./5 g lime zest

2 14-ounce (400 g) cans of light coconut milk

1 cup (240 ml) organic chicken or vegetable broth

2 Tbs. (30 g) organic coconut sugar or brown sugar

2 Tbs. (30 ml) organic lime juice

~Thai 

  Lao~

หนึ่ง /nùeng/ ๑ 1. Heat oil in a large pot over medium heat.

ຫນຶ່ງ /neung/ ໑ 

สอง /song/ ๒ 2. Add onion, lemongrass, ginger, garlic, cardamom, and turmeric.

ສອງ /sawng/ ໒

.

สาม /sam/ ๓ 3. Sauté for a minute.

ສາມ /saam/ ໓ 

สี่ /see/ ๔ 4. Mix in curry paste and lime leaves or zest. Cook for 30 seconds.

ສີ່ /see/ ໔

ห้า /hah/ ๕ 5. Slowly stir in coconut milk, broth, sugar, and lime juice. Mix well.

ຫ້າ /haa/ ໕

เจ็ด /jèd/ ๗ 7. Bring mixture to a boil and (#8)

ເຈັດ /jaet/ ໗ 

B. Proteins (choose one):

6 boneless, skinless organic chicken thighs

2 organic chicken breasts

12 ounce (340 g) extra-firm organic tofu, pressed and cut into cubes

19 ounce (545 g) chickpeas, drained and rinsed

แปด /ppaed/ ๘ 8. add one of the proteins, reduce heat and simmer.

ແປດ /bpaaet/ ໘

 (a) Cook chicken to 165F (74C) inside temperature. Transfer to a plate, shred, add back in the pot or serve on the side.

เก้า /gaao/ ๙ 9. Cover and for cook for 30 minutes.

ເກົ້າ /gow/ ໙

 (a) For a thicker broth, simmer uncovered until reduced to y0ur desired consistency.

C. Serving:

3 cups (390 g) cooked short-grain organic brown rice

2 cups (260 g) steamed or roasted organic sweet potatoes

2 cups (260 g) steamed organic greens such as spinach

2 organic green onions, thinly sliced

chopped cilantro or parsley leaves

1 organic sliced lime wedges

organic tamari

สิบ /sip/ ๑๐ 10. Serve in deep bowls with...

ສິບ /sip/ ໑໐

• ladle of coconut soup with some of the protein item
• top with potatoes, greens, green onions, and cilantro/parsley
• serve with lime wedges and tamari 

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Vegetable Wellington

Usually, a wellington sandwich is filled with beef placed inside a hollowed-out loaf of bread. So, I'm replacing the meat with vegetables.

Serves 4

Preheat the oven to 400F (200C)

2 Tbs. (60 g) ground flaxseeds

6 Tbs. (60 ml) water

1 organic onion

2 organic celery stalks

3 organic garlic cloves

2 Tbs. (60 g) organic tomato paste

any combination of herbs: parsley, chives, rosemary, thyme, and/or tarragon

organic mushrooms (mix them if you like)

2 Tbs. (30 ml) soy sauce or gluten-free liquid aminos

1 can (14 ounce/400 g) organic chickpeas (garbaño beans)

1 cup (130 g) organic walnuts, cashews, or pecans, simmer for a long time, drain

1 cup (140 g) (gluten-free) flour or breadcrumbs

2 Tbs. (30 ml) worcestershire sauce

1 sheet of (gluten-free) puff pastry

optional: add other vegetables of your choice.

A. Flaxegg:

1. Mix flaxseeds and water. Set aside.

B. Sauce:

1. Sauté the onions, celery, and carrots.

2. Add the garlic and herbs. 

3. Sauté a few more minutes.

4. Add the tomato paste and cook a minute. Set aside. 

C. Mushrooms:

1. Sauté the mushrooms.

2. Add the soy sauce/liquid aminos. Set aside.

D. Chickpeas:

1. Mash them but not too much.

2. Add the vegetables, mushrooms, flaxen and the rest of the ingredients. Mix.

E. Pasty:

1. Roll out the pasty.

2. Processor in a blender the ingredients from A-D

3. Place the mixture along the middle and wrap it up.

3. Seal and turn over, so the sealing faces down.

4. Brush the dough with some oil, an egg wash, or melted (dairy-free) butter.

5. Cut diagonal slits along the top.

6. Bake for 30-35 minutes until golden brown.

F. Serve with:

• gravy
• organic mashed potatoes
• organic red cabbage
• etc.

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Greek Salad with a Plus

Greek salads usually have: cucumbers, tomatoes, onions, olives, and feta cheese. For the "Plus", check out the ingredients. 

Ελληνικά σαλάτα με συν (Greek)

/elliniká saláta me syn/

Serves 4

3/4 cup (95 g) organic quinoa, rinsed and drained (is gluten free)

juice and zest of organic lemon

crumbled feta cheese (or dairy free goat cheese)

1/4 cup (60 ml) olive oil

crushed dried oregano

chopped organic spinach

organic chickpeas, rinsed and drained

sliced organic bell peppers of choice

chopped organic cucumber and red onion

pitted Katamata olives or olives of your choice

organic pita chips or gluten free chips

optional: If you like to add slices of tomatoes, sounds good also.

ένα / EN-a/ 1. Bring 1 1/2 cups (360 ml) water and the quinoa to a boil.

δύο /THEE-oh/ 2. Reduce heat and simmer, covered for 15 minutes.

τρία /TREE-a/ 3. Spread the quinoa on a baking sheet to cool.

τέσσερα /TESS-air-uh/ 4. Dressing: Whisk together the lemon juice and zest, cheese, olive oil, and oregano.

πέντε /PEN-day/ 5. Combine the quinoa and half of the dressing.

έξι /EX-ee/ 6. Spread the spinach on plates and spoon the quinoa mixture on top.

εφτά /EF-TA/ 7. Arrange the sliced peppers, cucumbers, chickpeas, olives, and optional tomatoes on top. 

oκτώ /oc-TOH/ 8. Drizzle with the rest of the dressing. If too tick, add little olive oil.

εννιά /en-NAY/ 9. Serve with the chips.

📌Look at some of the other Greek recipes or salads.

 

 

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Sweet Potato Curry

 We did not stop with "sweet potatoes' but add other vegetables to this Indian dish.

शकरकंद करी (Hindi)

/shakarakand karee/

Serves 4-6

~Increase the amount of spices to taste~

1 (14.5 ounce/411 g) can organic diced tomatoes with juice

3 Tbs. (45 ml) olive oil

4 tsp. (8 g) curry powder

3 tsp. (6 g) garam masala

2 chopped organic onions

1 organic sweet potato, peeled and cut into bite size pieces

4 minced organic garlic cloves

1 jalapeño, stemmed, seeded and minced or cayenne pepper

1 Tbs. (15 g) grated ginger

1 Tbs. (15 g) organic tomato paste

1 organic eggplant, cut into bite size pieces

organic green beans, trimmed an cut into 1-inch/2,5 cm lengths

1 1/2 cups (360 ml) water

1 (15-ounce/430 g) rinsed, organic chickpeas

1/2 cup (120 ml) canned organic coconut milk

minced cilantro or parsley

chutney of choice

cook rice

एक /ek/ 1. Pulse tomatoes and its juice until smooth.

दो /do/ 2. Heat the oil over medium-high heat.

तीन /teen/ 3. Add the curry powder and garam masala, cook about 10 seconds.

चार /char/ 4. Stir in the onions, sweet potatoes, cook about 10 minutes.

पांच /panch/ 5. Reduce the heat to medium.

छ: /chay/ 6. Stir in the garlic, jalapeños/cayenne pepper, ginger, and tomato paste. Cook about 30 seconds.

सात /sāth/ 7. Add the eggplant and green beans, cook, stir for 2 minutes.

आठ /āt/ 8. Stir in the water and add the chickpeas and tomatoes, bring to a simmer.

नौ /nao/ 9. Cover, reduce heat to medium-low, and cook for 20-25 minutes.

दस /das/ 10. Uncover, stir in the coconut milk, cook 1-2 minutes.

ग्यारह /gyārah/ 11. Remove and stir in the cilantro/parsley.

बारह  /bāraha/ 12. Serve with the chutney over rice..

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Chickpea "Meatballs"

Chickpeas (also called garbaño beans) are packed with nutrients, proteins, and fiber. It is one of the earliest cultivated legumes, and 9500-year-old remains have been found in the Middle East. They are important in Mediterranean, Middle Eastern, and Indian cuisines. 

Makes 12-16 meatballs

Preheat the oven to 400F (200C)

gluten-free: Maybe use tarmai in meatballs and liquid aminos in the sauce or vice versa.

A. "meatballs":

1 pound (455 g) organic chickpeas, drained and rinsed

1 1/2 cups (200 g) dry couscous or gluten-free quinoa

1/2 organic red onion

3 organic garlic cloves

1-2 tsp. (2-4 g) each: paprika and parsley

1 Tbs. (15 ml) soy sauce or gluten-dairy free: liquid aminos or tamari

black pepper

1. Add the couscous/quinao in a bowl, cover with hot water. 

 (a) Place a towel and plate over the bowl.

2. Let it set for 5-10 minutes until soft and fluffy.

3. Place the chickpeas, onion, garlic, herbs, liquid sauce in a food processor. Pulse until it becomes mushy.

4. Roll the mixture into 12-16 balls with your hands.

5. Bake for 15 minutes, turn them over, and back another 15 minutes, until lightly browned and crispy.

B. sauce:

4 Tbs. (60 ml) hot sauce or less to taste

2 Tbs. (30 ml) soy sauce or gluten-dairy free: liquid aminos or tamari

2 Tbs. (30 g) organic brown sugar

1 Tbs. (15 g) cornstarch

2 Tbs. (30 ml) water

1. Heat the ingredients in a frying pan over medium heat, simmer 5 minutes.

C. Add the meatballs to the frying pan, coat each one, warm a few minutes.

D. Serve garnished with cut chives.

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Chickpea Curry

Indian curry comes in many forms, from restaurant to restaurant, from family to family. Here is another recipe for curry with chickpeas...a true street-food.

Chickpea plant

 चना मसाला (Hindi)
/chana masaala/

Serves 3

~As with many curry dishes, adjust the amount of spices to your taste.~

2 Tbs. (30 ml) olive oil

1/2 tsp. (1 g) each dry: cardamom and red chili powders

1 organic onion

2 organic cloves of grated garlic

ginger

1 organic green chili pepper or jalapeño

2 tsp. (8 g) coriander powder

2 Tbs. (9 g) garam masala

1 Tbs. (15 ml) organic tomato paste

1 tsp. (2 g) each: paprika, black pepper, and turmeric powder

3 organic tomatoes, chopped

1 pound (455 g) cooked or canned organic chickpeas

2 cups (480 ml) water

juice of 1/2 an organic lemon

optional:

• cooked organic rice
• chopped cilantro or parsley
• (gluten-free) naan bread
• (dairy-free) organic yogurt

1. Sauté the cumin and onions.

2. Add the garlic, ginger, and chili. Sauté.

3. Add spices and lemon juice. Cook for another minute.

4. Add the tomatoes and tomato paste. Cook for 3 minutes.

5. Add the chickpeas and water. Simmer about 30 minutes.

6. Transfer to a blender. Blend roughly and put back in the pan.

7. Serve with any or all of the optional items.

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