Chickpea

Eggplant, Tomaoto and Garbanzo Summer Stew – Lebanese Moussaka

mskaka

This is a delicious Middle Eastern vegetarian dish that should be eaten at room temperature and the flavor gets better over time. This desh can be served as a side dish or the main meal (makes a great on the go food).

Recipe:

2 long Japanese eggplants, approx ½ lbs. (or other if you don’t have)

Coconut oil or cold pressed Sunflower oil for frying

……

4 Tbs. coconut oil or extra virgin olive oil

2 medium onions, sliced thin

1 ½ tsp. sea salt

1 Cup garbanzo beans that have already been soaked, cooked and drained

2 lbs. tomatoes, peeled and chopped

4 garlic cloves, peeled and mashed

Instructions:

Peel the eggplant in strips as seen in photo, then cut into rounds about 1/2 inch. Next, lay out a paper towel on the counter and place eggplant on it, then generously sprinkle sea salt; this is done to remove excess water in the eggplant and it won’t absorb much oil when fried. Leave for about 30 minutes, then pat dry.

Fry eggplants on medium heat until golden, remove on a plate lined with paper towels; set aside.

mousakka

Meanwhile, sauté onions in oil on low until limp and golden. Add salt and garbanzo beans and heat for about a minute, and then add tomatoes; simmer covered for about 15 minutes.

Tthen arrange the fried eggplant over the top and cover again; simmer for another 15 minutes, or until sauce has thickened. If the sauce is too runny; gently boil uncovered until the excess liquid has evaporated.

When ready, add mashed garlic, carfully blend in, turn off heat, and cover pot for another 2 hours or more to let it cool to room temperature.

Notes:

You can either let it all mix together, or make a nice arrangement by carefully placing cooled eggplants on a serving dish first, then put the tomato sauce in between.

Eat with a side of white or brown rice.

This is a great lunch to take on the go packed in a cooler.

Mixed Bean Soup, Makhlouta

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Mixed Bean Soup, Makhluta

This recipe can be followed as below, or substitute any of the beans to your preference. You can replace the lentils for mung beans. If you don’t have bone broth, you can replace with water (this would be a good option for vegetarians), however the taste and nutrient content will not be maximized.  

Recipe:

BEANS, all need to be soaked overnight:

Put the following beans in a glass bowl or stainless steel pot to soak overnight:

½ Cup garbanzo beans, soaked overnight

¼ Cup lima beans or other white bean, soaked overnight

¼ Cup dry small fava beans soaked over night

In separate bowl:

1 ¼ Cup lentils, soaked overnight

¼ Cup brown rice, soaked overnight

The day of cooking:

10 Cups beef or lamb broth – or plain filtered water, you may need more.

7 Tbs. Cup butter, dehen, or extra virgin olive oil (if using olive oil only low sauté)

1 large onion, chopped coarse or fine

1/4 Cup large bulgar (optional)

2 Tbs. tomato paste (optional)

1Tbs sea salt

2 tsp. ground cumin

¼ tsp. freshly ground pepper

¼ tsp. allspice

Optional:

You can add fully cooked ground or shredded meat to the pot along with the lentils.

Instructions:

After the beans are soaked, rinse them and place in a pot, cover with broth or water and bring to a boil, reduce heat, cover and simmer for 45 minutes or until garbanzo beans are tender-firm.

Once the beans are tender and stir in drained and rinsed lentils, rice, bulgar, sea salt and spices.

Meanwhile, sauté the onions in the butter until light brown; add when lentils are soft, this means the soup is done.

Notes:

Lentils should be soft, bulgar should be medium-soft, and garbanzo should be tender-firm.

If too much liquid, cook boil a little longer with the lid off.

If too thick, add hot liquid (broth or water)

This soup should be a thicker consistency. Taste and adjust spices as needed. Goes great with pickled turnips and pita bread.

Spring Squash Stew

stew

This is a great spring/summer stew served warm.

Recipe:

2 Tbs. butter

1 onion, diced

½ lb ground beef or lamb

2 tsp. salt

¼ tsp. cinnamon (if using lamb)

3 Cups water or bone broth

4 medium squash, cut off ends, discard, and cut squash into ¼ inch rounds

½ Cup garbanzo beans, soaked and fully cooked

Instructions:

Sauté onions in butter until golden then add ground meat and fully cook. Next add salt and cinnamon (if using lamb), water or broth; bring to a boil, then reduce to medium. Add squash and garbanzo beans, and cook until the squash is tender (about 15-20 minutes).

Serve over rice or quinoa.

OPTIONAL:

To each personal serving dish add a dash of cayenne and a sprinkle of cumin.

Falafel

favabeanfalafel_aliocha

With various recipes for falafel out there, it’s difficult to be brave enough to pick one, put the time and effort, and pray it works. The following falafel recipe time consuming, but with great results.

Falafel is basically your base (beans + onion and garlic +spices and salt) + greens (cilantro and parsley). If you want to get creative can add kale or other dark green, don’t add more than 1 Cup per 1 recipe, this however is not a traditional way to eat falafel).

Ingredients:

1 Cup garbanzo beans, soaked

1 Cup fava beans, soaked and peeled (or substitute with garbanzo beans, therefore making the recipe 2 Cups garbanzo beans)

SPICES:

1 large onion, peeled and cut in 4’s

6 cloves of garlic, peeled

1 ½ Tbs. sea salt

¼ tsp. black pepper

2 tsp. cumin powder

½ tsp. allspice powdered

½ tsp. cayenne pepper powdered (more or less depending on your preference in spicy foods)

GREENS:

1 Cup cilantro, washed and thick stems removed

½ Cup parsley, washed and thick stems removed

OTHERS:

½ tsp baking soda

2 Tbs. sprouted flour (optional)

Coconut oil for frying.

Instructions:

Soak garbanzo beans and fava beans is separate water overnight. If using fava, peel them by pounding them a little at a time. If you can fine peeled dry fava use that instead so all you need is an overnight soaking.

Wash and drain all beans, then they may be mixed from now on. The reason for separation is because of the peeling, it makes it easier.

Put beans in the food processor and blend into a course mixture. This may take a couple batches.

photo 1

Next, put the onion, garlic, and greens (cilantro and parsley) in the food processor, blend and add to bean mixture. Then add the salt, pepper, powdered spices, baking soda and optional sprouted flour (this is used only if you feel the mixture needs to be slightly firmer).

Mix well by hand, let rest for 30 minutes and then roll into walnut size balls using a spoon and the palm of your hand.

photo 2

Finally fry the falafel – let the oil heat on a medium low for about 5 minutes or until hot enough to see bubbles form around the falafel mix when dropped into the oil. Fry for about 5 minutes on each side, then remove and place on paper towels to soak up extra oil.

photo 3

Enjoy with tahini sauce, parsley, lettuce, tomato, thin onion slices, and a side of turnip pickles.

Notes:

Any leftover bean mixture can be frozen in balls or stored in the fridge for next day use. Thaw completely before frying (water in oil can cause the oil to pop).

Garbanzo and Yogurt – Fatti

fatti

Recipe:

1 Whole wheat pita bread (homemade is best, or store bought can be used on occasion, just make sure there are no additives or preservatives.)

1 Cup yogurt (homemade, grass-fed is best)

1-2 cloves garlic, mashed

¼ tsp. sea salt (or salt to taste)

1 Cup Garbanzo beans, already soaked and cooked; they should be warm

2 Tbs. butter (grass-fed is best)

¼ Cup slivered almonds or walnuts (or a both together)

Cumin, for sprinkling on top

Instructions:

1)      Open the pita bread and toast both pieces on both sides. Set it aside.

2)      Mash garlic and salt with a mortar and pestle (you can get creative if you don’t have one, such as putting garlic in a Ziploc bag and smashing it.) You will not get the same flavor if you use a garlic press. The salt is used to absorb the juices in the garlic to ensure ultimate flavor.

3)      Melt butter in a saucepan over medium-low heat and add nuts, sauté until slightly browned. Then remove from heat. The butter should stay warm; it will be used to drizzle over the final dish.

How to serve:

When ready to eat, put the ingredients in order in a shallow glass or casserole dish. This dish should be eaten right away.

First crumble about toasted pita bread to bite size. Then cover with yogurt, then warm garbanzo beans, then the nuts and melted butter, and then sprinkle with cumin powder. Use a larger scooper for serving.  

NOTE:

This dish can be adjusted to your liking, made in individual bowls or in a serving dish.  You can make everything a head of time for a few days in a row, but don’t put it together until ready to eat.