Channa(chickpeas) | Oh Taste n See.....

Lemon Quinoa with Black Garbanzo Beans

Channa(chickpeas), Diabetes Friendly, Entrees, Phase 2, Quinoa, South Beach Diet

Feb 072013

I had bookmarked a recipe for Lemon Quinoa from Pavithra of Dishes From My Kitchen, a very long time ago. Since then, I have been making this on a regular basis and gradually adapted it to my style. I figured I had not posted this recipe and so, here it is. Check out Pavithra’s blog for some awesome pictures, and another variation featuring edamame beans. This recipe is very tasty as is nutritious with a lot of protein and fiber from the quinoa and the black garbanzo beans. It is also very easy to make, if you have precooked garbanzo beans on hand. I usually soak large batches of beans, cook them and freeze them, so that I can put together a dish like this very quickly.

Ingredients:
1 cup Quinoa
1/2 cup Black Garbanzo beans, dry(or 1 cup cooked)
2 tbsp Gingelly oil
1 tsp mustard seeds
1 tsp split urad dal
2 tsp channa dal
1 tsp cumin seeds
2 tbsp chopped ginger
6 Green chillies, slit
1 sprig, curry leaves
2 tbsp lemon juice
1/2 tsp turmeric powder
salt to taste
2 tbsp chopped cilantro, for garnish

Method:
To cook the Quinoa
Rinse the quinoa under running water. Place 1 1/2 cup water in a saucepan. Bring this to a boil. Add the quinoa to this, and let it boil until the quinoa almost absorbs the water. Clamp a lid and lower the heat and let it continue for 2-3 minutes. Let the quinoa rest for a while before fluffing with a fork. Let it cool before making Lemon quinoa.

Alternatively to cook quinoa using pressure cooker, use 1 1/4 water for 1 cup quinoa and pressure cook for 3 whistles. Let sit and fluff with fork.

To cook the garbanzo beans
Soak the garbanzo beans in water for 6-8 hours or overnight. Pressure cook in salted water for 4 whistles. Drain the cooking liquid and cool. This can be frozen after cooling for use any time.

You can cook both the quinoa and the garbanzo beans ahead of time.

To make Lemon quinoa, heat the oil in a pan, add mustard seeds. Let it splutter. Add in the dals, let them turn golden brown. Add the cumin seeds, ginger, split green chillies and curry leaves. Add in the turmeric powder, followed by the lemon juice and salt. Add the cooked garbanzo beans and the cooked quinoa. Mix them together, until all the flavors are melded. Taste test, add salt/lemon juice as needed. Switch off stove and sprinkle in chopped cilantro.

Verdict: Lemon flavors are always my favorite, and this particular recipe is one of our lunchbox favorites. I have tried adding chopped red onion and sauteeing it prior to adding the garbanzo beans/quinoa and it tastes really good too. Tangy and vibrant, this dish tastes good hot as well as at room temperature.

I’m sending this post to MLLA 56. “My Legume Love Affair” is a very popular blog event started by Susan, of the Well-Seasoned Cook. It has been running for several years and this month is taken over by Lisa.

Also sending to Vegetarian Lunchbox, Cooking with Seeds – Quinoa/Ragi and ‘Only Vegan’, event series by Pari.

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Roasted Red Pepper Chickpea soup

Bell Pepper, Channa(chickpeas), Diabetes Friendly, Phase 1, Soups, South Beach Diet

May 142012

Off late, I have been trying a lot of things for the first time. My last post was my first ‘Jam’ recipe. This post is my first post, roasting my own red peppers. I did it over an open flame and it is so easy. A jar of roasted red peppers costs about $4 at the grocery store, and it has approximately two bell peppers only, maybe even less. It is preserved in water, but this one is fresh and can be kept in the fridge for a week or so if needed. You can use the roasted red peppers in any way, use it in salads, toppings for pizza, make hummus or pesto etc. Here, I have used it in a healthy soup with chickpeas.

To make Roasted Red Peppers:
If you have a gas stove, you can do this over an open flame, if not use the broil mode in the oven, or a grill. The method is the same: Char the skin of the red pepper. Hold it with tongs and keep turning to ensure an ever char. Once the outer skin is completely blackened(I know, it doesnt look very palatable right now, but trust me.), place it in a bowl and cover it with plastic wrap. Set aside to cool completely. When cool take a paper towel and rub it on the pepper to remove the charred outer skin leaving you the flesh of the roasted pepper. Cut into strips, removing the seeds and the stem. Place in a bowl and cover with olive oil, or place in a ziploc bag and freeze for later use.

Roasted Red Pepper Chickpea Soup
Ingredients
2 roasted red peppers(using method above)
1 large onion chopped
2 cloves garlic, chopped
2 tsp red pepper flakes
2 tbsp olive oil
4 cups chicken/vegetable broth
1 cup cooked chickpeas(canned or cooked fresh)
salt to taste
Dollop of yogurt/sprigs of cilantro, for garnish

Method:
Heat the oil in a pan, over medium heat. Add the red pepper flakes and let it steep in the oil. Add the onion and the garlic, until translucent and cooked. Add the roasted red peppers, the cooked chickpeas and the broth. Bring this to a boil.

Puree this mixture in batches. Return to the pan and let it come to a simmer.

Serve hot with a dollop of yogurt and a sprig of cilantro.

Verdict: This is an extremely easy soup to make if you pre-cook the chickpeas and pre-roast the peppers. Even if you dont prep these before hand, it is still a quick meal to put together. The soup is spicy – thanks to the red pepper flakes and has a vibrant bright red color. It is thickened beautifully by the chickpeas and is a hearty and filling soup. There is a mild smoky – almost tandoori flavor to this soup, which I absolutely loved. Perfect for SBD Phase 1.

Sending this soup to: Show me your HITS – Iron rich Foods event and to MLLA -47, event by Susan

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Collard Greens Poriyal

Channa(chickpeas), Diabetes Friendly, Phase 1, South Beach Diet

May 032012

Collard greens…sound foreign? Sure is. Or was, to me, when I first came her to the US. I slowly ventured to trying to new types of greens native to the American region and immediately loved Collard. It tastes very similarr and doesn’t have any bitter taste. It is packed with nutrition which is an added benefit. I made a poriyal or stir fry with it as with SBD stir fries and Greek yogurt are a staple for me. This stir fry is made more nutritious with the addition of black chickpeas. It was a wonderful combo and we absolutely loved it. Here is the recipe:

Ingredients:
1 bunch collard greens
1/2 cup brown garbanzo beans
1 yellow onion, chopped
4 red chillies, broken
2 tbsp coconut, grated(fresh or frozen)
2 tsp oil
1/2 tsp mustard
1 tsp urad dal
2 tsp channa dal

Method:
Soak the garbanzo beans for atleast 8 hours and pressure cook the beans, taking care not to make it mushy. Set aside.

Wash and dry the collard greens. Remove the tough rib in the center and chop the greens fine. I have also chopped the ribs fine and added it along with the greens. It is important to remove the ribs and chop them seperately to aid to fast cooking.

Heat oil in a pan, add mustard seeds, let splutter. Add urad dal and channa dal, followed by the broken red chillies. Add the chopped onions and saute until soft and wilted. Add the chopped collard greens and salt to taste. Saute until the greens are cooked. Finally, add the cooked garbanzo beans and saute for a couple of minutes, letting the flavors meld. Switch off stove and sprinkle the coconut.

This makes a great side dish to rice with sambar, kara kuzhambu or can be eaten as is, with a side of yogurt.

Verdict: This was a very filling and nutrition packed dish that I had as part of my SBD Phase 1 meal plan. It takes just minutes to put together. If you don’t have collard greens, you can also try the same recipe with spinach or any other greens you have on hand.

Sending this soup to: Show me your HITS – Iron rich Foods event and to MLLA -47, event by Susan