foodfactfile

foodfactfile

RECIPES
Natural foods in a nutshell. In this issue we check out chick peas
Crunchy Chick Pea and Carrot Salad
INGREDIENTS
 100 gm chick peas, soaked overnight
1
This recipe is based on sprouted chick peas. To sprout, drain and rinse
.
50 gm watercress the soaked chick peas well and place them in a colander or comm
ercial
sprouter. Leave them in the kitchen away from direct sunlight. Rinse
 2 carrots, peeled and grated
the chick peas under running water two to three times a day, for about
 2 spring onions, trimmed and finely chopped
30 seconds. This helps wash away debris created by the chemical
 25 gm pine nuts
process during germination and provides the sprouts with a fresh
 2 tbsp parsley, finely chopped
supply of water. Continue to rinse until the fourth day when they
 1 tbsp olive oil
should be fully sprouted. Store in the fridge until ready to use.
 1 tsp lemon juice or apple cider vinegar
2
Place the sprouted chick peas, watercress, grated carrots, spring
onions, pine nuts and parsley in a salad bowl,
Chick
add the dressing and mix well.
Chick Pea and Quinoa Soup
INGREDIENTS
peas
.
75 gm chick peas, soaked overnight 1 To cook the chick peas, drain and rinse the
m well. Place them in a
or saucepan of boiling water and simmer for two to three hours until
 200 gm of tinned chick peas, drained
soft. Drain and set aside. If you are using tinned chick peas this stage
 50 gm quinoa
can be bypassed.
 1 onion, peeled and chopped
Nutritional composition of chick peas boiled

in unsalted water per 100 gram

2 Saut the onions and garlic in the olive oil until transparent.
 2 cloves of garlic, crushed
What are they?
3
Add the paprika and saut for a further minute, stirring constantly.
Chick peas or garbanzos as they are called in
 2 tbsp olive oil
NUTRIENT AMOUNT
the US, belong to the legume family which
Calories 121  1 tsp paprika 4 Add the tomato juice, chick peas, quinoa and parsle
y, bring to the
includes peas, beans and lentils. Although India
boil and simmer for 30 minutes.
Protein 8.4 gm
 1 litre tomato juice
and Pakistan grow the majority of the world s
Carbohydrate 18.2 gm
 250 gm parsley, finely chopped 5 Season with black pepper and serve.
chick pea crop, they are thought to have
Fat
2.1 gm
 black pepper to taste
originated from Turkey.
Fibre 4.3 gm
Sodium 5 mg
Potassium 270 mg
Nutritional Value
Calcium 46 mg
Chick Pea, Butternut Squash and Okra Curry
Chick peas are a good source of dietary fibre,
Magnesium 37 mg
complex carbohydrate, protein, calcium,
INGREDIENTS
Iron
2.1 mg
magnesium, iron and the B vitamin folic acid.

Zinc 1.2 mg
 150 gm chick peas, soaked overnight 1 To cook the chick peas, drain and rinse th
em well. Place them in a
Ideally, they should be eaten with whole grains
Carotene 23 g
or saucepan of boiling water and simmer for two to three hours until
such as brown rice or cous cous so that a
Vitamin E 1.1 mg
 400 gm of tinned chick peas, drained soft. Drain and set aside. If you are using
tinned chick peas this stage
complete protein is formed.
Folic acid 66 g
 125 gm okra, trimmed and chopped can be bypassed.
 1 butternut squash, peeled, deseeded and
2
The easiest way to prepare the squash is to cut it lengthways, scoop
Composition of Foods, McCance and Widowson,
chopped
The Stationary Office, 2002
out the seeds and then cut each half of the squash into three pieces.
 1 onion, peeled and chopped
Use a potato peeler to remove the peel and then chop the flesh into
 5 tbsp sunflower oil cubes. Place the diced squash in a bowl, add two tablespoon
s of
How to use  1 tbsp tomato pure sunflower oil and coat the squash in the oil. Place
in a baking dish
To cook chick peas they should be soaked overnight in plenty of water, drained a
nd rinsed and
and bake at 200C/400F/Gas 6 for 45 minutes until soft. Set aside.
 3 cloves garlic, crushed
then boiled for approximately two to three hours until soft. Alternatively, chic
k peas can be
 1 tsp mustard powder
3 Saut the onions and garlic in the remaining sunflower oil until the
pressure-cooked which reduces their cooking time to about 30 minutes. Cooking th
em thoroughly
 1 tsp turmeric
onions are transparent.
can reduce the effects of gas, which is created by bacteria in the large intesti
ne breaking down
 5 tsp ground coriander
oligosaccharides
indigestible substances found in most legumes. For convenience,
cooked chick

4
Add the spices and stir continuously for one minute.
peas are available in tins.  5 tsp cumin powder
5 Add the tomato pure and blend it into the oil and spices.
 4 tsp cayenne pepper
Chick peas have a slightly nutty flavour and are extremely versatile. They can b
e used in curries,
casseroles, burgers, soups and salads. They are also the main ingredient in fala
fel and hoummus
 200 ml water 6 Add the water and stir until the tomato pure has d
issolved.
traditional Middle Eastern dishes.
7
Add the chick peas, okra and roasted squash, bring to the boil and
Like most legumes, chick peas can be sprouted into crunchy vegetables. For guide
lines on how to
simmer for 30 minutes. Serve with rice and/or a salad of your
do this see Crunchy Chick Pea and Carrot Salad on page 57.
choice.
56 | OPTIMUM NUTRITION | SPRING 2004
OPTIMUM NUTRITION | SPRING 2004 | 57