Keep a finger on pulses: Chickpeas

Chickpeas, also called garbanzo beans, can be bought dried or tinned.

Dried chickpeas have to be soaked overnight in plenty of water, then boiled for 1-2 hours until soft or cooked in a pressure cooker for 10-15 minutes.

Canned chickpeas do not lose any of their nutritional value and are a great store cupboard standby ready to use at a moment's notice.

Chickpeas are a valuable source of protein and are ideal to use in a vegetarian diet. They are also high in good carbohydrates, making them suitable to include in dishes for diabetics.

Chickpeas are also ground to make flour known as gram flour.

By themselves they can be used in salads, soups, stews or as a quick snack.

Widely used in Indian cooking, they are often referred to as chana and in the Mediterranean they are used in dishes such as falafel and hummus.



CAULIFLOWER AND CHICKPEA CURRY

Serves 4

15ml oil

1 red onion cut into wedges

3 cloves garlic, crushed

2 green chillies, seeded and chopped

5ml ground cumin

10ml ground coriander

3ml turmeric

2 x 250g punnets cherry tomatoes, halved

500g cauliflower, cut into florets

125ml vegetable stock

400g can chickpeas, drained

200g green beans, cut into 3cm lengths

salt and pepper

chopped coriander to serve

Heat oil in a wok or frying pan and fry the onion until soft.

Add the garlic and chilli and fry for a minute and then add the cumin, coriander and turmeric and fry for another minute until aromatic.

Add the tomatoes, cauliflower and the stock and mix well.

Simmer covered for 5-6 minutes. Stir in chickpeas and beans and simmer covered for another 3-4 minutes.

Season to taste and serve garnished with coriander.



CHICKPEA SALSA

Serves 4

15ml peanut oil

2 cloves garlic, crushed

1 red onion, diced

60ml red wine vinegar

3ml dried chilli flakes

salt and pepper

60ml olive oil

30ml lime or lemon juice

400g can chickpeas, drained

50ml chopped coriander

189 red pepper, seeded and diced

189 green pepper, seeded and diced

Heat the oil and fry the garlic and onion until soft. Add the vinegar and cook until almost evaporated.

Add the chilli and season with salt and pepper. Remove from heat and cool.

Add the olive oil and lemon juice. Combine the chickpeas, coriander, red and green peppers in a bowl and pour over the onion mixture.

Mix well and leave to stand for about 30 minutes before serving.



CHICKPEA AND ROASTED VEGETABLE SALAD

Serves 4

500g baby potatoes

1 bunch asparagus, trimmed and halved

200g sugar snap peas

189 red pepper, seeded and sliced

189 yellow pepper, seeded and sliced

400g can chickpeas, drained

1 red onion, sliced into quarters

30ml olive oil

salt and pepper

pillow packet mixed lettuce for serving

Dressing

60ml olive oil

1 clove garlic, crushed

30ml lemon juice

30ml chopped herbs (parsley, thyme and basil)

3ml Dijon mustard

10ml honey

salt and pepper

Boil the potatoes until tender, cut in half and set aside.

Blanch the asparagus and the sugar snap peas then refresh under cold water.

Place the peppers and onion on a roasting tray, drizzle with oil and season. Roast for 15-20 minutes at '176C until soft.

Combine the potatoes, asparagus, peas, peppers, onions and chickpeas in a bowl. Pour over dressing while vegetables are still warm and toss to combine.

Line a serving plate with the lettuce and pile the salad on top.

Dressing: Combine all the ingredients in a screw-top jar and shake well to mix



FALAFEL

This recipe only works if you use dried chickpeas which have been soaked. Makes 25-30

250ml dried chickpeas, soaked in water for 12 hours

1 onion, chopped

3 cloves garlic, crushed

2 slices white bread, crumbed

50ml chopped parsley

60ml finely chopped red pepper

5ml salt

good grinding of black pepper

10ml ground cumin

10ml ground coriander

10ml dried oreganum

3ml ground chilli

30ml flour

10ml baking powder

50-60ml water

Drain the chickpeas and place into a food processor with the onion, garlic, breadcrumbs, parsley and red pepper. Pulse until well chopped.

Add the spices and seasoning as well as the flour and baking powder. Mix well. Add enough water to make a rough paste that will stick together.

Transfer mixture to a bowl, cover and refrigerate for two hours. Do not omit this step.

Take spoonfuls of mixture and shape into balls. Deep fry until golden brown and drain on paper towel. Serve in warm pita bread, topped with hummus if desired.



ROASTED CHICKPEAS

Serves 4-6 as a snack

2x400g cans chickpeas, drained

30-40ml olive oil

15ml Moroccan spice mix

5ml salt

Dry the chickpeas well on paper towel.

Put them into a bowl and add the olive oil and seasoning. Mix well.

Spread onto a baking tray and roast in the oven at '176C for 30-40 minutes until crisp and golden brown.

Allow to cool and serve as a delicious healthy nibble.



HUMMUS

Home-made hummus tastes far superior to anything you buy in the shops and is very easy to make. Serves 6-8 as a snack

2 x 400g cans chickpeas drained

10ml chopped garlic

45ml tahini

45-50ml lemon juice

salt to taste

5ml ground cumin

100ml olive oil

Place the chickpeas into a food processor with the garlic, tahini and lemon juice. Pulse until roughly chopped.

Add salt, cumin and with the machine running add enough olive oil to make a smooth paste.

Adjust seasoning to your taste by adding more lemon juice and salt. Delicious served with warm pita bread or as a dip for crudités.

Note: Tahini is a paste of ground sesame seeds. It is found at most supermarkets or health food shops.

• This article was originally published on page 13 of The Star on November 05, 2009

Source : Babynet