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Berbere Spiced Chickpeas

with Carrots + Kale

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.

  • Serves4
  • Cooks in 25 - 30 mins
  • Prep time 10 mins
  • Heart Healthy

    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.

  • Folate
  • Low GI Blood Sugar

    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

    Low Fat recipes have healthy whole food ingredients that are low in fat and calories to help with weight management and heart disease.

  • Whole Food Plant Based

Ingredients

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BASE

  • 2 celery stalk - fine dice
  • ½ cup parsley - fine chop
  • 2 garlic cloves - fine chop
  • 1 tbsp fresh ginger - finely grated
  • 2 tsp olive oil | water

VEG + SPICES

  • Big can Tomatoes crushed 794g | 28oz | 3cup
  • ½ cup water - rinse can
  • 1 - 2 tsp Berbere Spice*
  • ¼ - 1 tsp Aleppo chile flakes*
  • 2 large carrots - peel + dice
  • 1 can chickpeas - 425g | 15oz | 1½ cups
  • 10 grinds black pepper
  • 1 tsp salt | dulse

GREENS

  • 3 -4 cups Kale - chop leaves + fine chop stems
  • Parsley to garnish

Method

 

Berbere Spiced Chickpeas with Carrots + Kale

 

STOVETOP

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.

 

 

Serving Ideas
Green salad
toasted pita or toasted Body Balance Quinoa Bread
Quinoa
, rice or cauliflower rice
Steamed Greens 

 

 

INSTANT POT 

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

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

* 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.

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