Berbere Spice is an Ethiopian curry-style chile + spice mix with a wonderful mix of base ingredients that are warming, aromatic and earthy with many botanical benefits; anti-inflammatory, anti-bacterial, digestive, warming, grounding. You can generally find Berbere spice mix where you buy all your other favourite spice blends or make your own Berbere Blend.
Chickpeas are sustainable nitrogen-fixers; they add nutrients to the soil and require fewer chemical fertilizers to grow. Chickpeas are a great source of plant protein nutrient-dense with folate, iron, soluble, + insoluble fibre. Eating chickpeas can help lower cholesterol, and since they are low GI, they are also great for maintaining weight and blood sugar balance, especially with type 2 diabetes.
Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.
Recipes have blood sugar balancing and low glycemic index ingredients. A diet rich in foods that balance blood sugar helps lower risks of type 2 diabetes.
Low Fat recipes have healthy whole food ingredients that are low in fat and calories to help with weight management and heart disease.
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Berbere Spiced Chickpeas with Carrots + Kale
ADD all BASE ingredients into a stainless saucepan. Saute medium-high heat 4mins stirring often.
ADD all VEG ingredients – bring to a boil & reduce to a simmer for 15-20 mins until carrots | veg are tender.
TASTE adjust spice, spiciness and salt to taste.
STIR in GREENS and cook 1-2 mins; turn off the heat.
SERVE in bowls with herbs or with cooked grains like quinoa or rice.
TOP with pan-seared tofu or your protein of choice.
ADD all BASE ingredients to the inner stainless pot & saute for 4 mins – stirring.
ADD all VEG ingredients, stir. Lock lid & set to Pressure Cook for 4 mins. Quick Release
TASTE adjust spice, spiciness and salt to taste. STIR in GREENS rest lid on 1-2-mins. SERVE
* SPICE AS YOU LIKE – add max quantity if you love spices & heat. If you prefer mild, start with less & add as your taste.
SWAP Berbere spice mix for Garam Masala or a curry powder mix + add 1tsp smoked paprika + ½ – 1 tsp chile powder to your taste.
ADD ½ – 1 onion + 1 cup mushrooms – finely diced.
HERBS use parsley, oregano, dill, chives, basil, lovage, sorrel.
SWAP Carrots for Cauliflower | Kale for Spinach – or add any other veg – cook time might vary!
SWAP Chickpeas of other beans like kidney, black soy, adzuki beans, or lentils.
LOW FODMAP use ½ can chickpeas + skip garlic if it affects you and see how you feel.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels.