Cooking Challenge: Chickpeas
Replies
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Sookha Chana (or Chana Masala) - Recipe was derived from Sookha Kala Chana on About.com, but modified to my taste and using regular chick peas instead of black ones (which I can't seem to find anywhere - do these have another name?). I used 1/3 of the oil recommended and opted to throw all my veg through a food processor to make more of a gravy than a chunky stew. I also used garam masala in lieu of the red chilli and mango powders - didn't have either of these on hand.
Ingredients:
1 Tbsp canola oil
1 tsp cumin seeds (I used more, to taste)
2 green chillies slit lengthwise
1 inch piece fresh grated ginger
3-5 cloves garlic
1 large onion chopped fine
2 tsps coriander powder
1 tsp cumin powder
1/2 tsp turmeric powder
1- 540mL can chick peas, drained
2 medium tomatoes, processed
1 tsp garam masala
1/2 cup fresh chopped cilantro leaves
Juice of 1/2 a lime or lemon
Pretty simple recipe. I started by rough chopping the garlic, ginger and onions and mincing them in a food processor for a minute. Set this aside and did the same with the tomatoes. Heat the oil in a deep pan on medium heat and add cumin seeds. Cook until they 'splutter'. Add the green chillies and cook until they stop spluttering, another 2-3 minutes. Now add the ginger, garlic and onion and cook until soft. Add coriander, cumin and tumeric and mix. Cook until fragrant. Add the chick peas, tomatoes and about 1/2 cup water (or less**). Stir well and lower the heat to medium-low. Let this simmer for 15-20 mins, or until it thickens a bit. Add garam masala and chopped cilantro. Garnish with lime juice before serving.
Serves 3 main, 6 side dishes.
I had mine topped with low fat sour cream and a 12 grain tortilla.
** I added about 3/4 cup of water to this recipe, although it originally called for none. Many recipes online for Chana Masala advise to use water to make a gravy. I would add less water than I did next time around.
I would also include some red chili powder next time to increase the heat. It wasn't spicy at all - very flavourful, but no heat. I think I'll try adding spinach near the end as well, to bump up the veg content and make it a bit more substantial. Overall, a good dish and easy to make.
For 1/3 of the recipe:
Calories 237
Carbs 37
Fat 8
Protein 10
Fiber 10
Sodium 388
Very low cal, high protein and high fiber for a decent sized serving. Good fats too! Will certainly make this again.
Cheers :bigsmile:
Meag0 -
I have to postpone my recipe until Thursday! But I'm excited!0
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Here is the recipe, you can substitute apricots for the squash which is really tasty
I don't have a tagine, I just cook it in my slow cooker adding the couscous later or do it in a deep pan like a wok and cook it on low. Its one of my favourite recipes and quite low cal.
Lamb and Butternut Squash Tagine
Serves 6-8
Ready in 2 hours 5 minutes
Ingredients
800g leg of lamb, cut into 3cm pieces
1 and a 1/2 tablespoons olive oil
1 large onion, sliced
2 large cloves of garlic, peeled and crushed
1 teaspoon ground cinnamon
1 and a 1/2 teaspoons cumin seeds
1 teaspoon ground ginger
2 good pinches of saffron
410g tin chickpeas, drained
450ml lamb stock
400g tin plum tomatoes
200g couscous
30g sunflower seeds
2 handfuls of roughly chopped coriander
A handful of roughly chopped mint
550g butternut squash, peeled and cut into 2.5cm chunks
Salt and freshly ground black pepper
Nutritional Information
Per serving:
371 calories
Method: How to cook lamb and butternut squash tagine
1. Brown the lamb in batches in a large, deep non-stick frying pan over a high heat with a tablespoon of the oil.
2. Add a bit of water to the saucepan to deglaze the pan between frying each batch (this little liquid adds even more flavour to the final dish). Set aside.
Sal's Tips
1. Instead of butternut squash, you could add 100g dried apricots or prunes.
2. Try mixing some shredded mint with 0% fat Greek yoghurt and a little water to make a mint sauce to drizzle over your tagine.
3. Add the remaining oil to the pan and fry the onion over a medium heat for five minutes until slightly golden, stirring occasionally.
4. Add the garlic, cinnamon, cumin seeds, ginger and saffron and stir over the heat for 30 seconds to release the aromas of the spices.
5. Add the meat back into the onion with the chickpeas, stock and tomatoes. Bring to the boil, then turn down to a gentle simmer. Cover and cook for one hour.
6. Meanwhile, put the couscous into a large bowl.
7. Add the sunflower seeds and a third of the herbs and cover with 200ml cold water. Set aside for the water to be absorbed.
8. After one hour, add the butternut squash and the remaining herbs, apart from about a tablespoon, to the tagine and cook for a further 15 minutes, uncovered.
9. After the 15 minutes has passed, season the tagine well.
10. Fork through the couscous to separate the grains and spread evenly over the top of the tagine. Cover and simmer for a further 15 minutes.
11. Serve immediately, ensuring there's some lamb and couscous in each spoonful and also a sprinkling of the remaining herbs.0 -
I made my recipe tonight (actually copied a recipe from a website) and it was really good! We will definitely be making it again sometime. My husband and I loved it. My 4 year old said he liked it a little bit.. but he ate it without obvious "I hate this food" reflectance. It was his first time eating chickpeas (besides hummus) and he was convinced they were somehow related to chickens anyway.
We topped with fresh shredded Parmesan and served with Italian bread for a really good under 400 calorie meal (1.5 servings of soup for me).
From: http://kalynskitchen.blogspot.com/2008/02/chickpea-garbanzo-bean-soup-recipe-with.html
Chickpea (Garbanzo Bean) Soup with Spinach, Tomatoes and Basil (makes approximately 8 1-cup servings)
1 cup dried chickpeas (garbanzo beans), soaked at least 8 hours or overnight in cold water
4 cans Aldi Fit & Active chicken broth (you could make this a vegetarian soup by using vegetable broth)
1 yellow onion, diced
6-8 cloves garlic, diced very small
1 T olive oil
1 14.5 oz can Private Selection no salt added diced tomatoes with juice (Kroger brand)
4 cups chopped baby spinach (measure before chopping)
2 T chopped fresh basil (I used 2 tsp dried instead)
fresh ground black pepper to taste
Soak chickpeas overnight or for at least 8 hours in cold water. Drain chickpeas and discard water, and pick out any loose skins that have come off.
Put chickpeas in heavy soup pot with chicken broth, bring to a boil, then reduce heat and simmer until chickpeas are tender (about 1 hour).
When chickpeas are tender, heat olive oil in heavy frying pan, then saute onions about 5 minutes, until fairly soft. Add garlic and cook 2-3 minutes more. Add onions and garlic to soup pot with diced tomatoes. Let soup simmer on low heat about 30 minutes.
Add chopped spinach to soup (adding a bit more water or chicken stock if needed) and simmer 15-30 minutes more. If you want a thicker soup, you can use an immersion blender to puree some ingredients (or put about 1/3 of soup in the blender).
Stir in chopped basil and cook 5 minutes. Season soup with salt (not in NI) and fresh ground black pepper to taste and serve hot. This is wonderful topped with freshly grated parmesan cheese.
Nutrition information for 1 cup serving (if you want more than I have here, let me know... these are just what I usually track):
Calories: 100
Carbs: 16
Fat: 3
Protein: 6
Fiber: 5
Sodium: 539 (almost all from the chicken broth, which is lower salt but I am sure there is better out there... or you can do homemade stock to lower the sodium if you are better at that than I am!)0 -
Just found a recipe for Pumpkin, Banana and Chick Pea Curry - Wish I had the time to make it! Unfortunately all our meals for the next few days are accounted for, given some restrained time schedules and a family member that cannot eat chick peas at all (due to medical reasons). Darn!
Recipe can be found here: http://www.ivu.org/recipes/indian-veg/pumpkin.html0 -
bump - sounds yummy!0
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picked up some chickpeas today and am going to try a chickpea noodle and dumpling soup tomorrow
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picked up some chickpeas today and am going to try a chickpea noodle and dumpling soup tomorrow
That sounds YUMMY!!! Can't wait for you to post the recipe!0 -
okay im not gonna enter the recipe b/c quite frankly, its very meh. nothing special nothing great and it didnt even look good so no lol. I got the recipe from 101 cookbooks and altered it to use ingredients i had and FAILED but if you wanna try to make it the way they specified just search chickpea noodle soup0
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NAME OF RECIPE: Moroccan Rice Stew
* Inspired by a recipe off of Food.com (http://www.food.com/recipe/moroccan-spaghetti-very-low-fat-and-healthy-301361) - I changed and eliminated ingredients due to preference and availability in my pantry.
INGREDIENTS:
1/2 cup of uncooked brown rice (makes 1.5 cups cooked)
1 yellow onion, chopped finely
3 garlic cloves, crushed *** I think the crushed garlic is kinda weird, I would chop it so you don't end up eating a big piece of it!
28 ounces chopped tomatoes, from a can
1.5 teaspoons cinnamon
2 teaspoons ground cumin
1 teaspoon curry powder
< .25 teaspoons ginger
1 pinch salt
1 pinch black pepper
10 ounces chickpeas, from a can, drained and rinsed
DIRECTIONS:
1) Start cooking rice according to instructions
2) Meanwhile, heat a non-stick pan and spray with low fat cooking spray.
3) Add the onions and garlic and sautee until they start to get soft
4)Add the tomatoes, cinnamon, cumin, curry powder, ginger and salt and pepper and lightly simmer for about 8 minutes stirring frequently.
5) Stir in the chickpeas and heat just long enough to cook through, about 3 minutes.
7) Add in cooked rice and stir to make sure it is coated in sauce. Simmer for a few minutes to allow rice to absorb stew flavor.
Prep: 5 min
Cook: 20-30 min
CALORIES PER SERVING:
Calories (188) Carbs (38) Fat (1) Protein (5) Vit A (20) Fiber (5)
HOW MANY IT SERVES:
5 average servings
OPINIONS ON HOW IT TASTED, ETC:
I LOVE North African/Moroccan Food. That being said, this dish is hearty, filling, and I think it is delicious! Can absolutely taste a variety of flavors (although me, spice nut that I am want even more next time!). The flavor is very deep and savory (with a hint of sweet from the cinnamon), not hot spicy at all - though I think it would be WONDERFUL hot if I could figure out what sort of spices would help with that. I'm really happy with this recipe, but I need to give a serving or two to my roommate - because it makes a lot (and I eat a smaller serving size than average to begin with) and also, I want an opinion!
PICTURE (optional): Never added pics before - let's see if this works!
http://lh6.ggpht.com/_gewIuSYW7To/TLY4tx681PI/AAAAAAAAAyU/DBkXXNW37NA/CIMG3824.JPG
http://lh4.ggpht.com/_gewIuSYW7To/TLY5mAidTbI/AAAAAAAAAy4/oqN8B5NVUl8/s640/CIMG3826.JPG0 -
NAME OF RECIPE: Moroccan Rice Stew
* Inspired by a recipe off of Food.com (http://www.food.com/recipe/moroccan-spaghetti-very-low-fat-and-healthy-301361) - I changed an eliminated ingredients due to preference and availability in my pantry.
INGREDIENTS:
1/2 cup of uncooked brown rice (makes 1.5 cups cooked)
1 yellow onion, chopped finely
3 garlic cloves, crushed *** I think the crushed garlic is kinda weird, I would chop it so you don't end up eating a big piece of it!
28 ounces chopped tomatoes, from a can
1.5 teaspoons cinnamon
2 teaspoons ground cumin
1 teaspoon curry powder
< .25 teaspoons ginger
1 pinch salt
1 pinch black pepper
10 ounces chickpeas, from a can, drained and rinsed
DIRECTIONS:
1) Start cooking rice according to instructions
2) Meanwhile, heat a non-stick pan and spray with low fat cooking spray.
3) Add the onions and garlic and sautee until they start to get soft
4)Add the tomatoes, cinnamon, cumin, curry powder, ginger and salt and pepper and lightly simmer for about 8 minutes stirring frequently.
5) Stir in the chickpeas and heat just long enough to cook through, about 3 minutes.
7) Add in cooked rice and stir to make sure it is coated in sauce. Simmer for a few minutes to allow rice to absorb stew flavor.
Prep: 5 min
Cook: 20-30 min
CALORIES PER SERVING:
Calories (188) Carbs (38) Fat (1) Protein (5) Vit A (20) Fiber (5)
HOW MANY IT SERVES:
5 big servings
OPINIONS ON HOW IT TASTED, ETC:
I LOVE North African/Moroccan Food. That being said, this dish is hearty, filling, and I think it is delicious! Can absolutely taste a variety of flavors (although me, spice nut that I am want even more next time!). The flavor is very deep and savory (with a hint of sweet from the cinnamon), not hot spicy at all - though I think it would be WONDERFUL hot if I could figure out what sort of spices would help with that. I'm really happy with this recipe, but I need to give a serving or two to my roommate - because it makes a lot (and I eat a smaller serving size than average to begin with) and also, I want an opinion!
PICTURE (optional): Never added pics before - let's see if this works!
http://lh6.ggpht.com/_gewIuSYW7To/TLY4tx681PI/AAAAAAAAAyU/DBkXXNW37NA/CIMG3824.JPG
http://lh4.ggpht.com/_gewIuSYW7To/TLY5mAidTbI/AAAAAAAAAy4/oqN8B5NVUl8/s640/CIMG3826.JPG
YUM! Here's your pictures:
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Smoked Salmon Salad (easy and elegant)
Ingredients:
1 cup of uncooked Jasmine Rice (prepare as instructed)
9 oz of smoked salmon (I buy the tips because they are already chopped up)
1/2 Red onion finely diced
1 can of chickpeas - rinsed
1 bunch of cilantro chopped
1/4 cup of Mirin
Salt and pepper to taste
1 bag of baby spinach (washed)
Directions:
Prepare rice per instructions. Let cool to room temp. Meanwhile prep all ingredients.
Place spinach on plate, top with salad. 1 cup of uncooked Jasmine Rice (prepare as instructed).
If someone can tell me how to add a photo I will be happy to!!
Per Serving: 254 calories - 40g carbs -3g fat -15g protein 697 mg sodium0 -
YUM! Here's your pictures:
I was going to ask: How did you do that!! But now I see the [img][/img] coding in the reply box - good to know for later Thanks! 0 -
stuartme123 - looks SUPER delicious! similar to the dish I made but with Moroccan flavours instead of Indian ones Oh and the rice! haha But it looks tasty. I'd definitely bump up the spices (apart from the cinnamon) and try to add some heat, though. Great recipe! 0
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stuartme123 - looks SUPER delicious! similar to the dish I made but with Moroccan flavours instead of Indian ones Oh and the rice! haha But it looks tasty. I'd definitely bump up the spices (apart from the cinnamon) and try to add some heat, though. Great recipe!
THANKS :happy: I made my roommate try it, and she said that it seemed really well made, she just doesn't like that sort of cooking - so I'm taking positive feedback from wherever it comes! Peeked at your recipe, and it looks pretty tasty too (I LOVE Indian flavoring). Also, I've been looking for garam masala and can't find it in my normal grocery stores - do you remember where you picked yours up?
Having just eaten leftovers for lunch, I would definitely alter the spice combo a little. The cinnamon (which I backed off of from the original recipe!) is more noticeable in the leftovers - so I would suggest cutting it to 1tbsp or less. Definitely plan on increasing the spices, and I really want to try it with some heat (maybe some paprika ought to do the trick - and I can never get enough cumin).0 -
You can find garam masala everywhere up here - all grocery stores and bulk food stores carry it. Try any ethnic market or whole foods type store. They may carry it there. You can also make your own. Here's a recipe: http://www.ochef.com/r75.htm A quick google search and you'll find other versions of it. Good luck!THANKS :happy: I made my roommate try it, and she said that it seemed really well made, she just doesn't like that sort of cooking - so I'm taking positive feedback from wherever it comes! Peeked at your recipe, and it looks pretty tasty too (I LOVE Indian flavoring). Also, I've been looking for garam masala and can't find it in my normal grocery stores - do you remember where you picked yours up?0 -
This is edinat's entry:Hummus
-1 can of chickpeas
-1-2 tablespoons tahini ( its sesame paste)
-1-2 tablespoons fat free plain yogurt
-1-2 teaspoons of garlic paste-or u can use fresh garlic
- lemon juice (i squeeze a fresh lemon)
-1 tablespoon olive oil
-red paprika
-parsley
Drain the chickpeas- i also wash them to get as much sodium out as possible, add them to a blender or food processing machine that you have, then add the tahini, yogurt, garlic, and the lemon juice, depending on how ur like it to taste, u can add half lemon if you dont like the lemony taste, add 1/2 tablespoon of olive oil. Blend everything for 1-2 minutes, then spread it with a spatula on your plate, sprinkle with parsley, and paprika, and 1/2 tablespoon of olive oil. You can add more olive oil for better taste but i try to use as little as possible. Enjoy
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NAME OF RECIPE: Fragrant Chickpea Stew (source: http://www.eatingwell.com/recipes/fragrant_chickpea_stew.html)
INGREDIENTS:
1/2 tbsp canola oil
1/2 tsp cumin seeds
3 1/4 oz gold yukon potato, in chunks
1/2 red onion, diced
3 cloves garlic
1/2 tbsp coriander seeds
1/2 cup water
4 1/2 oz garbanzo beans (chickpeas)
1/4 tsp salt
1/4 tsp ground black pepper
1/4 can petite diced tomatoes
1/2 cup cooked Jasmine rice
DIRECTIONS:
1. Heat oil in a large saucepan over medium-high heat. Cook cumin seeds for 10 seconds. Add the onion and garlic and cook until the onion becomes transluscent. Add coriander and stir in. Cook for 20 seconds. Stir in water, potato, garbanzo beans, salt, and pepper. Bring to a boil and then reduce heat and cover, simmering for 20 minutes.
2. Add tomato and increase heat. Cook for 2 or 3 more minutes.
3. Serve over Jasmine rice.
CALORIES PER SERVING:
Calories: 230
Carbs:42
Fat: 5
Protein: 6
Sodium: 378
HOW MANY IT SERVES: 2
OPINIONS ON HOW IT TASTED, ETC: The title for this dish is appropriate. It was extremely fragrant. What bothered me though was that the spices called for cumin and coriander seeds. It was bizarre getting chunks of seed in my mouth. I would have preferred this with the ground counterpart.
PICTURE:
PICTURE (optional):0 -
That hummus looks fab, never made my own but will give it a go now.0
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The hummus and stew look YUMMY! Good thing I'm eating breakfast, or they would've made me hungry 0
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Smoked Salmon Salad (easy and elegant)
Ingredients:
1 cup of uncooked Jasmine Rice (prepare as instructed)
9 oz of smoked salmon (I buy the tips because they are already chopped up)
1/2 Red onion finely diced
1 can of chickpeas - rinsed
1 bunch of cilantro chopped
1/4 cup of Mirin
Salt and pepper to taste
1 bag of baby spinach (washed)
Directions:
Prepare rice per instructions. Let cool to room temp. Meanwhile prep all ingredients.
Place spinach on plate, top with salad. 1 cup of uncooked Jasmine Rice (prepare as instructed).
If someone can tell me how to add a photo I will be happy to!!
Per Serving: 254 calories - 40g carbs -3g fat -15g protein 697 mg sodium
If you make an account on photobucket.com you can upload the picture there. Then you take the link to the picture and in the message boards you type this:
[ img ]AND PUT THE LINK HERE[ /img ]
Take out all the spaces between the brackets because otherwise it won't work.0 -
Hey you guys!
I just wanted to remind everyone that there's about 9 hours left until we start voting on which chickpea dish is the best as well as the beginning of a new cooking challenge! If you have cooked something this week with chickpeas, don't forget to let us see it here!
The voting on the best chickpea dish will go until Wednesday 5PM PST. The winner of this challenge will get to pick the next challenge ingredient (or theme even!).
I'll post again later with information on HOW to vote.0 -
Smoked Salmon Salad (easy and elegant)
Serves 4
Ingredients:
1 cup of uncooked Jasmine Rice (prepare as instructed)
9 oz of smoked salmon (I buy the tips because they are already chopped up)
1/2 Red onion finely diced
1 can of chickpeas - rinsed
1 bunch of cilantro chopped
1/4 cup of Mirin
Salt and pepper to taste
1 bag of baby spinach (washed)
Directions:
Prepare rice per instructions. Let cool to room temp. Meanwhile prep all ingredients.
Place spinach on plate, top with salad. 1 cup of uncooked Jasmine Rice (prepare as instructed).
If someone can tell me how to add a photo I will be happy to!!
Per Serving: 254 calories - 40g carbs -3g fat -15g protein 697 mg sodium
Well, there is the link... I seem to be retarded when it comes to figuring out how to post the photo.
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OK I officially give up on trying to insert the photo... I have tried every code and0
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No worries. It just needs to be all lowercase. This is the picture for the smoked salmon salad: 0
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Thanks!!0
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oh that looks delicious! I have been unable to find chickpeas of any sort (dried or canned!) here, so I cannot do this challenge
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So now it's time to vote for the winner of the best chickpea dish!
Judge on:
- What dish you'd prefer to eat
- If there was a picture, did it make you want to try the dish
- What was most innovative
- And any other criteria you feel are important in determining which dish is the best
- Please don't vote for your own dish, but you can encourage others to come and vote as well! You can vote whether you participated in the challenge or not.
To vote, I have posted a poll here: http://www.scribbld.com/customview.cgi?user=whiskey&styleid=27146
Go through this post and then go to the poll and vote for the dish you think is the best. On Wednesday I will announce a winner and ask the winner to give the ingredient or theme or ANYTHING for the challenge starting next Saturday.
The next cooking challenge will be going up shortly.0 -
I couldn't get my photo on either so I've added it to my profile. I forgot all about taking a photo so its only a picture of my husbands bowl he was eating for tea.0
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I just want to remind everyone to vote here: http://www.scribbld.com/customview.cgi?user=whiskey&styleid=27146 by tomorrow night at 5PM PST! The winner will then be announced and get to choose the next ingredient0
![http://pic.photobucket.com/tagWidget/tag_images.gif"/></a></td></tr></table>[/img]](/en/home/leaving?allowTrusted=1&target=http%3A%2F%2Fpic.photobucket.com%2FtagWidget%2Ftag_images.gif%22%2F%3E%3C%2Fa%3E%3C%2Ftd%3E%3C%2Ftr%3E%3C%2Ftable%3E%5B%2Fimg%5D){kind=link}
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