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.
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
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 chicken pieces
ADD all BASE ingredients to inner stainless pot & saute for 4 mins – stirring.
ADD all VEG ingredients, stir. Lock-on lid & set to Pressure Cook 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 – if you are like me & love spices & heat, add max quantity. 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 finely diced if you like.
SWAP Veg: Carrots for Cauliflower | Spinach for Kale – or add any other veg – cook time might vary!
SWAP Chickpeas of other beans like kidney, black soy or adzuki beans.
LOW FODMAP use ½ can chickpeas + skip garlic if it affects you and see how you feel.