The Mighty Chickpea E-Book

Ryland Peters & Small

• Herausgeber: Ryland Peters & Small
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2022

Seitenzahl: 109

Beschreibung

Over 65 recipes and ways to enjoy chickpeas, the most deliciously versatile staple in vegetarian and vegan cookery. A prince among pulses, the humble chickpea is an essential ingredient for anyone who is embracing more vegan and vegetarian foods in their daily diet. This book provides all the inspiration you need to take full advantage of this versatile legume and its endless culinary possibilities. Chickpeas (also known as garbanzo beans) are packed with protein and are, of course, the key ingredients behind popular snacks like falafel and hummus, but also form the basis for so many other dishes, both savoury and sweet. Here you will find over 65 delicious ways to enjoy them, from dips and small bites, to soups, stews, salads, bakes and desserts. For lighter meals, try fool-proof recipes for Creamy Hummus, Falafel and Chana Masala. For more explorative and exciting uses of the mighty chickpea, discover Chickpea 'Chuna' Quesadillas with Jimaca Slaw, Chickpea & Lentil Burgers or an Aquafaba Meringue Pavlova.

Leseprobe

THE MIGHTYCHICKPEA

THE MIGHTYCHICKPEA

OVER 65 VEGETARIAN& VEGAN RECIPES

Designer Paul StradlingEditor Emily CalderHead of Production Patricia HarringtonArt Director Leslie HarringtonEditorial Director Julia CharlesPublisher Cindy RichardsProofreader Gillian HaslamIndexer Hilary Bird

First published in 2022 by Ryland Peters & Small20–21 Jockey’s FieldsLondon WC1R 4BWand341 E 116th StNew York, NY 10029

www.rylandpeters.com

10 9 8 7 6 5 4 3 2 1

Recipe collection compiled by Emily Calder Text © Ghillie Başan, Jordan Bourke, Chloe Coker & Jane Montgomery, Ross Dobson, Ursula Ferrigno, Amy Ruth Finegold, Mat Follas, Liz Franklin, Nicola Graimes, Dunja Gulin, Jenny Linford, Vicky Jones, Jackie Kearney, Theo A. Michaels, Hannah Miles, Nitisha Patel, Claire Power, Milli Taylor, Jenny Tschiesche, Leah Vanderveldt, Laura Washburn, Sarah Wilkinson, Jenna Zoe 2022.

Design and photographs © Ryland Peters & Small 2022 (see page 144 for photo credits).

ISBN: 978-1-78879-425-1

EISBN: 978-1-78879-452-7

The authors’ moral rights have been asserted.All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying or otherwise, without the prior permission of the publisher.

A CIP record for this book is available from the British Library.US Library of Congress Cataloging-in-Publication Data has been applied for.

Printed and bound in China.

NOTES

• To cook your own chickpeas: before cooking, soak the dried chickpeas in water for 12 hours – 170 g/1 cup chickpeas requires 2 litres/8 cups soaking water. Drain, place in a heavy-based pan and cover completely with fresh water. Bring to the boil over a high heat, uncovered. Using a slotted spoon, remove any foam that might appear. Lower the heat, cover and cook until tender – usually 1 hour or more. Check every 20 minutes and add more hot water if needed.

• Feel free to use canned chickpeas if you do not have time to cook them. Keep in mind that 170 g/1 cup dried chickpeas yields approx 345 g/ 2½ cups when cooked.

• Some countries refer to chickpeas as garbanzo beans. For the purposes of this book, they are referred to as chickpeas.

• Both British (metric) and American (imperial plus US cups) are included in these recipes for your convenience; however it is important to work with one set of measurements and not alternate between the two within a recipe.

• All spoon measurements are level unless otherwise specified.

• All eggs are medium (UK) or large (US), unless otherwise specified. Uncooked or partially cooked eggs should not be served to the very old, frail, young children, pregnant women or those with compromised immune systems.

• When a recipe calls for the grated zest of citrus fruit, buy unwaxed fruit and wash well before using. If you can only find treated fruit, scrub well in warm soapy water before using.

• Ovens should be preheated to the specified temperatures. We recommend using an oven thermometer. If using a fan-assisted oven, adjust temperatures according to the manufacturer’s instructions.

CONTENTS

INTRODUCTION

1 DIPS, SNACKS & SMALl BITES

2 SOUPS, SANDWICHES & SALADS

3 CURRIES, SHEET PANS & CASSEROLES

4 SWEET BAKING & DESSERTS

INDEX

CREDITS

INTRODUCTION

A prince among pulses, the humble chickpea is a versatile and nutritious staple to vegan and vegetarian diets and beyond. Anyone seeking a fix of fibre, iron and slow-release energy need only look to the protein-packed chickpea. Chickpeas are an affordable and versatile legume, with their neutral taste promising an easy pairing with both sweet and savoury ingredients. If you’re seeking anything from a fool-proof Creamy Hummus recipe, to a vegan-friendly Aquafaba Pavlova, there has never been a better time to champion the chickpea.

Grown primarily in India, chickpeas are a staple most common in Indian, Mediterranean and Middle-Eastern dishes. The legume provides a versatile and filling texture to complement other flavours in a dish, making it a very useful addition to soups, stews and curries. This book provides everything from a quintessential Falafel Pitta Pocket to an Indian Chana Masala, but the versitality of the chickpea goes far beyond its classic uses. There are endless ways to make the most of this tasty pulse, so try the recipes for Vegan Devilled ‘Eggs’, Chickpea ‘Chuna’ Quesadillas and Hummus & Walnut Crêpes.

The Mighty Chickpea features over 65 creative recipes for everything from comforting snacks to nutritious sheet pans and hearty soups. This book has a recipe for every occasion. For dinner parties and summer barbecues, those who love to host may opt for Hot Hummus with Pine Nuts & Chilli Butter, or Beetroot, Dill & Goat’s Cheese Cups. Those seeking a nutritious and tasty lunch can turn to Perfectly Charred Falafel Burgers, Avocado & Chickpea Wraps, or a Chickpea, Tomato & Green Bean Minestrone Soup. For cosy winter evenings, or indeed dinners in any season, the Spicy Carrot & Chickpea Tagine, Moroccan Pumpkin Stew and Vegan Baked Chickpea Fajitas offer yet another way of utilising the power of the pulse. Finally, for those keen to inject more nutrition into their sweet-toothed moments, why not try the tempting Chickpea Fudge Cookies or Chocolate Chickpea Dip?

1

DIPS, SNACKS & SMALl BITES

CREAMY HUMMUS

This perfect recipe will be the base for other recipes in this book. Do cook your own chickpeas according to the instructions on page 4. Canned chickpeas can be used too (in this case, just use the cooking water from the can), but keep in mind that the deliciousness of the hummus made with freshly cooked, lukewarm chickpeas puts the bland-tasting versions made with canned chickpeas to shame!

320 g/2¼ cups cooked chickpeas (see page 4), plus 60 ml/¼ cup of the cooking liquid, or more if needed, plus 2 tablespoons cooked chickpeas to serve

2 tablespoons extra-virgin olive oil, plus extra to serve

1 tablespoon tahini

3 garlic cloves

freshly squeezed juice of ½ a lemon, or to taste

½ teaspoon salt, or to taste

freshly chopped flat-leaf parsley, to garnish (optional)

SERVES 2–4

Blend all the ingredients in a blender or food processor, except the extra chickpeas and olive oil to serve, slowly adding the cooking liquid until you reach a thick and creamy consistency; this will take about 1 minute. High-speed blenders make the creamiest texture and need less liquid and time, but both food processors and stick blenders can be used as well. Adjust the lemon juice and salt to taste.

Serve topped with about 2 tablespoons extra-virgin olive oil and 2 tablespoons whole chickpeas. Garnish with chopped flat-leaf parsley, if you like.

BROAD BEAN HUMMUS

This is a fresh alternative to traditional hummus. The nutty flavour of broad/fava beans works really well with lemon and the sesame of the tahini.

300 g/2¼ cups fresh broad/ fava beans

400-g/14-oz. can chickpeas, drained and rinsed

50 g/¼ cup tahini 2 roasted garlic cloves (see Note)

grated zest and freshly squeezed juice of 1 lemon

salt and freshly ground black pepper,

to season toasted bread, to serve

SERVES 4

Put the broad/fava beans in a saucepan of cold, unsalted water and set over a medium heat. Bring to a low simmer and continue to simmer for 5 minutes. Drain, then put in a bowl of cold water and chill in the fridge to halt the cooking. After a few minutes, remove the outer skins and discard, reserving the inner beans to use in the hummus.

Put the beans and the remaining ingredients in a large mixing bowl with ½ teaspoon of salt. Blend to a fine paste using a handheld electric blender. Taste the mixture and add extra salt if needed. Sprinkle with black pepper and serve right away with toasted bread or cover and store in the fridge for up to 4 days.

Note: To roast garlic, place a whole bulb of garlic on a baking sheet and cook in a preheated oven at 180°C (350°F) Gas 4 for 45 minutes. You can easily do this while you’re cooking something else and save it in the fridge until you need it. You will now have a bulb of soft garlic paste that can be squeezed, like a tube of toothpaste, one clove at a time.

PURPLE BEETROOT HUMMUS

The earthy intense sweetness of baked beets adds a deep, rich flavour to this hummus.

2 beetroots/beets, well washed, with skin

1 quantity Creamy Hummus (see page 11)

1 teaspoon caraway seeds salt, to season

olive oil, for drizzling

baking sheet lined with parchment paper

SERVES 2-4

Preheat the oven to 200°C (400°F) Gas 6.

Rub a pinch of salt into the beetroots/beets. Wrap them well in foil. Place on the lined baking sheet and bake in the preheated oven for about 45 minutes, or until the beetroot flesh is soft. Let cool slightly. Peel, discard the skins and tops and blend in a blender or food processor into a smooth purée.

Blend the beetroot purée into the creamy hummus a little at a time (reserving a little to swirl in at the end if, you like). It should be done slowly until the desired consistency, colour and taste are reached. Taste and adjust the seasoning. Stir through the caraway seeds or sprinkle on top. Swirl through any reserved beetroot purée and drizzle with extra olive oil to serve, if you like.

HOT HUMMUS WITH PINE NUTS & CHILlI BUTTER

When most people think of hummus, they think of the ubiquitous thick, smooth, chickpea purée served at room temperature with pitta bread or crudités, not this delectable, hot version, called sıcak hummus in Turkish. This recipe is similar to the traditional recipe, but with the addition of yogurt, to make it more mousse-like and utterly moreish.

2 x 400-g/14-oz. cans chickpeas, drained and rinsed

2 teaspoons cumin seeds

2–3 garlic cloves, crushed about 4 tablespoons olive oil

freshly squeezed juice of 2 lemons

2 tablespoons tahini

500 ml/2 cups thick, creamy yogurt

2 tablespoons pine nuts

50 g/3 tablespoons butter

1 teaspoon finely chopped dried red chilli/chile

sea salt and freshly ground black pepper, to season

warm crusty bread, to serve

SERVES 4-6

Preheat the oven to 200°C (400°F) Gas 6.

Instead of using a pestle and mortar to pound the chickpeas to a paste in the traditional manner, make life easy and tip the chickpeas into an electric blender. Add the cumin seeds, garlic, olive oil and lemon juice and whizz the mixture to a thick paste. Add the tahini and continue to blend until the mixture is really thick and smooth. Add the yogurt and whizz until the mixture has loosened a little and the texture is creamy. Season generously with salt and pepper and tip the mixture into an ovenproof dish.

Roast the pine nuts in small frying pan/skillet until they begin to brown and emit a nutty aroma. Add the butter to the pine nuts and stir until it melts. Stir in the chopped chilli/chile and pour the melted butter over the hummus, spooning the pine nuts all over the surface.

Pop the dish into the preheated oven for about 25 minutes, until the hummus has risen a little and most of the butter has been absorbed.

Serve immediately with chunks of warm crusty bread.

SOCCA CRACKERS (pictured)

These crackers are delicious, and a great source of protein. They make a lovely dipper for hummus and a range of other dips.

75 g/¾ cup chickpea/gram flour

1 tablespoon nutritional yeast

½ teaspoon sea salt

¼ teaspoon garlic powder

¼ teaspoon ground cumin

baking sheet lined with parchment paper

MAKES ABOUT 25 CRACKERS

Preheat the oven to 200ºC (400ºF) Gas 6.

In a bowl, combine all the ingredients together with 200 ml/1 cup water, using a whisk to remove any lumps. Pour the mixture onto the baking sheet, spreading it out in an even layer, and bake in the preheated oven for 25–30 minutes. After 20 minutes of cooking, take the socca flatbread out of the oven and slice it into crackers using a sharp knife before flipping them and placing them back onto the baking sheet. Return to the oven to crisp up for 5–10 minutes. Remove from the oven and leave to cool.

Store in an airtight container.

CUMIN-ROASTED CHICKPEAS

These make a fantastic topping to a meal or salad. They work really well with many of the Asian-inspired recipes in this book.

400-g/14-oz. can chickpeas, drained and rinsed

1 teaspoon garlic powder

1 teaspoon onion powder

½ teaspoon ground cumin

1 tablespoon olive oil

¼–½ teaspoon sea salt

SERVES 2

Preheat the oven to 200°C (400°F) Gas 6.

In a bowl, toss the chickpeas in the garlic powder, onion powder, cumin and olive oil.

Put the chickpeas on a baking sheet with sides. Bake in the preheated oven for 30 minutes until lightly toasted. Shake the pan a couple of times during the baking time to ensure the chickpeas cook evenly.

Remove from the oven. Sprinkle over the salt to taste. Serve hot or cold. If serving cold, allow to cool then store in an airtight container until ready to be consumed. They are best eaten within 24 hours.

LINSEED-SPECKLED HUMMUS WITH KALE CRISPS

This recipe is a double dose of linseed/flaxseed, and is a great source of omega 3s. Kale, baked in the oven with a cheesy seasoning, is delicious as a crisp for this!

400 g/3 cups cooked chickpeas (see page 4)

2 tablespoons tahini freshly squeezed juice of 2 large lemons

2 tablespoons water

2 garlic cloves, crushed

1 teaspoon ground cumin

1 tablespoon linseed/ flaxseed oil

1 tablespoon milled linseeds/flaxseeds