CHICKPEA RECIPES FOR A HEALTHY HEART
© Jane Quincannon Stanchich
From this pressure cooked recipe you can prepare chickpeas to include them in delicious appetizers, (hummus,) soup, on top of whole grains or pasta, in a grain-bean bowl, (see below) and as a hearty bean dish. Beans contain heart-healthy vegan protein and are healing for the kidneys and bones.
Chickpeas usually need pressure-cooking to make the beans tender and to greatly reduce the cooking time. Boiling is also an option. I have included Bean Boiling Method instructions. Keep reading to discover the recipes for a great GRAIN-BEAN BOWL and MISO SAUCE and QUICK HOMEMADE HUMMUS.
- 2 cups chickpeas, sorted and rinsed
- 5 cups filtered or spring water (added twice)
- 2-inch strip kombu, rinsed, soaked and cut into small pieces
- 1 medium yellow onion, diced
- 2 bay leaves
- 1-2 tsp. sea salt
Measure and sort beans carefully. Discard any stones or broken beans. Rinse beans well. Place beans in a bowl. Soak beans in 5 cups good water overnight or for eight hours. Drain and discard soak water.
Add 5 cups fresh water to the pressure cooker along with beans. Bring to boil and skinny foam with a spoon or flat strainer. Discard any foam that may appear, until none is present. Add the kombu, onion, and bay leaves. (Water should be one inch above the beans.)
Close the pressure cooker and bring to a medium, not high, pressure for 15 minutes; reduce heat. Cook at low pressure for 15 more minutes. Turn off heat.
Release pressure by placing the cooker into the sink and running cool water under it until pressure is released (you will hear this fsit-t-t-ting sound.) Open cooker. Taste a few beans. Cook on a boil until they are tender to the bite.
If beans are tender and have some cooking water inside (be sure beans have a few inches of cooking water present,) stir in the sea salt and simmer uncovered 15 minutes. Remove the bay leaves. Save any extra of the nutritious cooking water and use in great soups or as a sauce on top of past
Chickpeas can also be boiled. It will take longer to soak and boil until beans are tender, but the results will be great. Just plan on a long cooking time. After soaking 12-20 hours in a cool place, change water, add kombu, and boil on low (simmer) covered, for approximately 2-3 hours until tender. If you boil, use a low heat and check the water level every 30 minutes to keep the water over the top of the beans. Using a timer is a life-saver! Add seasonings and sea salt as above. Beans should always have sea salt added at the end and cooked into the beans to make them digestible.
© Jane Q. Stanchich
These bright, colorful, and highly nutritious bowls are becoming very popular around the world. Vegetarians and vegans have always prepared these with leftover cooked grains, beans, and seasonal vegetables, along with fresh raw and toasted garnishes.
Build your bowl your way! Here are some delicious ideas for creating bowls any day, any time! Set out ingredients in separate dishes for each person to select their favorites. Our recipe will give you ideas for foods to have on hand and use in your bowl. Bowls can be eaten at home or packed to go. Enjoy with a topping of our Miso Sauce!
Recipe for one bowl. Multiply as needed:
1 cup Cooked Whole Grain:
- Long Grain Brown Rice
- Basmati Rice
- Whole Grain Pasta
1/2 cup Cooked Beans or Bean Products:
- Kidney Beans
- Black Beans
- Tofu or Tempeh
- ½ cup carrots - shredded or spirals - raw or blanched
- 3-4 sautéed button or shiitake mushrooms
- ½ cup steamed kale, bok choy, or broccoli - chopped
- ¼ cup sliced cucumbers or red radish (or both!)
- 2 Tablespoons minced raw red onion or sliced scallion
- Sliced avocado
Summer: Shredded lettuce or sprouts
Fall: Baked or Steamed Yams or Sweet Squash
- Toasted sesame seeds or gomassio
- Toasted sunflower or pumpkin seeds
- Soaked or toasted walnuts or almonds, chopped
Any seasoning, herb, or spice you like!
- Dash of umeboshi vinegar
- Minced Ginger
- Parsley - Basil - Thyme
- Pepper: Jalapeno – Chipotle – Sriracha – Black
MISO SAUCE FOR TOPPING
In a bowl, whisk together:
- 1 teaspoon minced whole garlic or garlic granules
- 1/3 cup brown rice vinegar
- 1/4 cup white or chickpea miso
- 1/4 cup olive oil
- 1 teaspoon brown rice syrup or maple syrup
- 1 teaspoon toasted sesame oil
- 2 teaspoons nutritional yeast (optional)
Serve Miso Sauce on the side so each person can drizzle it over the Grain-Bean Bowl as they wish.
© Jane Q. Stanchich
Hummus is readily available in most American markets these days, but some of the better qualities are expensive or non-organic. I make a quick hummus in my food processor that is very easy and delicious. Flavor it the way you love it and enjoy its strengthening and satisfying qualities.
- 3 cups cooked and salted chickpeas, drained; reserve liquid
- 2 teaspoons minced garlic or garlic granules
- 3 Tablespoons sesame tahini
- 1 Tablespoon umeboshi vinegar
- Juice of one lemon, all seeds removed
- 2-3 dashes cumin (optional)
Blend all ingredients well into a creamy texture, adding cooking liquid and seasonings slowly to create the consistency and flavor you prefer.
Serve hummus on raw veggie slices (carrots, cucumbers, etc.) or a wrap, on crackers, chips, breads, or rice cakes. Even on pasta. A family favorite!