foodfactfile

foodfactfile

Natural foods in a nutshell. In this issue we check out chick peas

R E C I P E S

Crunchy Chick Pea and Carrot Salad

INGREDIENTS

100 gm chick peas, soaked overnight

This recipe is based on sprouted chick peas. To sprout, drain and rinse
the soaked chick peas well and place them in a colander or commercial
sprouter. Leave them in the kitchen away from direct sunlight. Rinse
the chick peas under running water two to three times a day, for about
30 seconds. This helps wash away debris created by the chemical
process during germination and provides the sprouts with a fresh
supply of water. Continue to rinse until the fourth day when they
should be fully sprouted. Store in the fridge until ready to use.

Place the sprouted chick peas, watercress, grated carrots, spring

onions, pine nuts and parsley in a salad bowl,
add the dressing and mix well.

To cook the chick peas, drain and rinse them well. Place them in a
saucepan of boiling water and simmer for two to three hours until
soft. Drain and set aside. If you are using tinned chick peas this stage
can be bypassed.

Saut the onions and garlic in the olive oil until transparent.

Add the paprika and saut for a further minute, stirring constantly.

Add the tomato juice, chick peas, quinoa and parsley, bring to the
boil and simmer for 30 minutes.

Season with black pepper and serve.

50 gm watercress

2 carrots, peeled and grated

2 spring onions, trimmed and finely chopped

25 gm pine nuts

2 tbsp parsley, finely chopped

Chick
peas

1 tbsp olive oil

1 tsp lemon juice or apple cider vinegar

Chick Pea and Quinoa Soup

INGREDIENTS

75 gm chick peas, soaked overnight

What are they?

Chick peas or garbanzos as they are called in
the US, belong to the legume family which
includes peas, beans and lentils. Although India
and Pakistan grow the majority of the worlds
chick pea crop, they are thought to have
originated from Turkey.

Nutritional Value
Chick peas are a good source of dietary fibre,
complex carbohydrate, protein, calcium,
magnesium, iron and the B vitamin folic acid.
Ideally, they should be eaten with whole grains
such as brown rice or cous cous so that a
complete protein is formed.

Nutritional composition of chick peas boiled

in unsalted water per 100 gram

NUTRIENT

AMOUNT

Calories
Protein
Carbohydrate
Fat
Fibre
Sodium
Potassium
Calcium
Magnesium
Iron
Zinc
Carotene
Vitamin E
Folic acid

121
8.4 gm
18.2 gm
2.1 gm
4.3 gm
5 mg
270 mg
46 mg
37 mg
2.1 mg
1.2 mg
23 g
1.1 mg
66 g

Composition of Foods, McCance and Widowson,

The Stationary Office, 2002

Chick Pea, Butternut Squash and Okra Curry

INGREDIENTS

150 gm chick peas, soaked overnight

How to use
To cook chick peas they should be soaked overnight in plenty of water, drained and rinsed and
then boiled for approximately two to three hours until soft. Alternatively, chick peas can be
pressure-cooked which reduces their cooking time to about 30 minutes. Cooking them thoroughly
can reduce the effects of gas, which is created by bacteria in the large intestine breaking down
oligosaccharides indigestible substances found in most legumes. For convenience, cooked chick
peas are available in tins.
Chick peas have a slightly nutty flavour and are extremely versatile. They can be used in curries,
casseroles, burgers, soups and salads. They are also the main ingredient in falafel and hoummus
traditional Middle Eastern dishes.
Like most legumes, chick peas can be sprouted into crunchy vegetables. For guidelines on how to
do this see Crunchy Chick Pea and Carrot Salad on page 57.

56 | OPTIMUM NUTRITION | SPRING 2004

or
200 gm of tinned chick peas, drained
50 gm quinoa
1 onion, peeled and chopped
2 cloves of garlic, crushed
2 tbsp olive oil
1 tsp paprika
1 litre tomato juice
250 gm parsley, finely chopped
black pepper to taste

or
400 gm of tinned chick peas, drained
125 gm okra, trimmed and chopped
1 butternut squash, peeled, deseeded and
chopped
1 onion, peeled and chopped
5 tbsp sunflower oil
1 tbsp tomato pure
3 cloves garlic, crushed
1 tsp mustard powder
1 tsp turmeric
5 tsp ground coriander
5 tsp cumin powder
4 tsp cayenne pepper
200 ml water

To cook the chick peas, drain and rinse them well. Place them in a
saucepan of boiling water and simmer for two to three hours until
soft. Drain and set aside. If you are using tinned chick peas this stage
can be bypassed.

The easiest way to prepare the squash is to cut it lengthways, scoop

out the seeds and then cut each half of the squash into three pieces.
Use a potato peeler to remove the peel and then chop the flesh into
cubes. Place the diced squash in a bowl, add two tablespoons of
sunflower oil and coat the squash in the oil. Place in a baking dish
and bake at 200C/400F/Gas 6 for 45 minutes until soft. Set aside.

Saut the onions and garlic in the remaining sunflower oil until the
onions are transparent.

Add the spices and stir continuously for one minute.

Add the tomato pure and blend it into the oil and spices.

Add the water and stir until the tomato pure has dissolved.

Add the chick peas, okra and roasted squash, bring to the boil and
simmer for 30 minutes. Serve with rice and/or a salad of your
choice.

OPTIMUM NUTRITION | SPRING 2004 | 57