Chickpeas....the whole lot of good-for-you nutrient!
Chickpeas (or garbanzo beans) may be the most overlooked, budget-friendly, nutrient-dense good thing hiding in your pantry. They boast an impressive resume of health benefits which include a good source of protein,vitamins, minerals, complex carbs and fiber. This humble pantry staple can go the distance. You can toss them with pasta, whirl them into hummus, roast them, add them to curry, mix them with sautéed greens, fry up some falafel, the list goes on and on. I would like to share one of my favorite dishes below. Enjoy!
SPICED CHICKPEA STEW WITH COCONUT AND TURMERIC Serves: 4-6 servings INGREDIENTS
¼ cup unrefined coconut oil, avocado or olive oil, plus more for serving
4 garlic cloves, chopped
1 large yellow onion, chopped
1 (2-inch) piece fresh ginger, peeled and finely chopped
sea salt and freshly ground black pepper
1 ½ teaspoons ground turmeric, plus more for serving
1 teaspoon red pepper flakes, plus more for serving
3 cups cooked chickpeas or 2 (15-ounce) cans, drained and rinsed
2 (15-ounce) cans full-fat coconut milk*
2 cups vegetable or chicken stock
1 bunch of organic Swiss chard, kale or collard greens, stems removed, torn into bite-size pieces (I highly recommend green curly kale so that the thick stew gets caught in the ruffles of the kale leaves)
1 cup of fresh mint and/or cilantro leaves, for serving
full-fat greek yogurt or dairy-free yogurt, for serving (optional)
toasted pita, lavash or other flatbread, for serving (optional)
Heat the oil in a large pot over medium heat. Add garlic, onion and ginger. Season with a big pinch of sea salt and pepper and cook, stirring occasionally until onion is tender and translucent, about 3 to 5 minutes.
Add turmeric, red-pepper flakes and chickpeas, and season with salt and pepper. Cook, stirring frequently, so the chickpeas sizzle and fry a bit in the spices and oil, until they’ve started to break down and get a little browned and crisp, 8 to 10 minutes. Remove about a cup of chickpeas and set aside for garnish.
Using a wooden spoon or spatula, further crush the remaining chickpeas slightly to release their starchy insides which will thicken the stew. Add the coconut milk and stock to the pot, and season with another pinch of salt and pepper (go easy on the salt if your stock is salted.) Bring to a simmer, scraping up any bits that have formed on the bottom of the pot. Cook, stirring occasionally, until the stew has thickened, 30 to 35 minutes. If after 30 to 35 minutes you want the stew a bit thicker, keep simmering until you've reached your desired consistency.
Stir in the greens and cook until wilted and softened, about 3 to 7 minutes, depending on what you’re using. (Swiss chard and spinach will wilt and soften much faster than kale or collard greens.) Taste the stew for salt and pepper before you serve and add more if you think it needs it.
Divide among bowls and serve with desired condiments on the side (yogurt, herbs, pita or lavash.)