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
- 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
- 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.
Ingredients
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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 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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