CHEERS for the CHICKPEA - Recipe

Vegetarian Journal, Sept, 2001 by Jacqueline Dunnington

The chickpea is also known by its Spanish name, "garbanzo." It is the usually plump, edible seed of the aromatic herb Cicer arietinum. 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) 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

(Yield: about 2 cups)

Plato and Aristotle certainly savored this ancient recipe in their native Greece. Add 1 Tablespoon of vegan 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, 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 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, cilantro, and ginger along with chickpeas. Serve with cooked brown Basmati rice and mango chutney.

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 in oil until golden on both sides.

Meanwhile, simmer tomatoes with tahini 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, 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