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Posts Tagged ‘garbanzo beans’

Moroccan Carrot & Garbanzo Bean Salad

In Nutrition, Recipe on May 7, 2015 at 10:03 pm

“Life is a long preparation for something that never happens.” ~William Butler Yeats

peeled carrots

Carrots ready for the mandolin

Scientific inquiry has finally figured out why we consume sugar in response to stress. Apparently sugar reduces levels of cortisol, the stress hormone. For the general public, this big reveal was kind of a “so what?” or “duh!” moment. Any super stressed-out human being has known that they feel soothed after eating sugar. However, scientists and nutritionists are excited because perhaps understanding metabolic pathways sensitive to sugar will lead to answers for treating stress-related conditions.

moroccan salad

Carrots, mint, dried fruit.

It seems the human condition is forever chasing the solution to reducing stress levels because, well, stress will kill you (recommended reading: Why Zebras Don’t Get Ulcers). And, unfortunately, so will our most easily abused response to stress, sugar. When you are listening to Pink Floyd on a gloomy May Gray day (as I will admit to now), the inclination is to reach for something comforting. I recommend backing away from the dessert items (even if it is Chia Pudding) and embracing soothing sugars in the form of complex carbohydrates and fiber such as a salad of beans, root veggies, and dried fruit.

Yes, I am being serious. This approach is just as effective without the dreaded sugar hangover along with guilt. Luckily, this comfort food salad gets better with time so make a batch, store in the fridge and break it out for emergencies. All the sweet carbs – garbanzo beans, dried apricots & plums, and carrots – break down getting all mushy and marinated in the cumin, oil, lemon juice, and honey – yum!

Serve tossed with arugula and chopped almonds as a salad or layer it on a romaine leaf (a ala Salmonberry Spread) with avocado and more cayenne. Drink hot mint tea while consuming. Perfection. Here it is…

Dressing: 1 TBSP cumin seeds

1/3 cup extra virgin olive oil

2 TBSP fresh lemon juice

1 tablespoon honey

1/2 tsp sea salt

1/8 tsp cayenne pepper

cumin and oil

Toasted and ground cumin seeds with olive oil.

Salad: 2 cups carrots, sliced whisper thin on a mandolin (shredded works too)

2 cups cooked garbanzo beans (or one 15- ounce can, drained and rinsed)

1/3 cup dried plums, chopped

1/3 cup dried apricots, chopped

1/3 cup fresh mint, torn or chopped

To make the dressing, first toast the cumin seeds in a dry skillet until fragrant and lightly browned, a minute or two. Let cool, and grind to a powder with a mortar and pestle. Yes, this is more work but totally worth it.

In a bowl or jar, whisk together the olive oil, lemon juice, honey, ground cumin, salt, and cayenne pepper. Set aside.

In a medium bowl, combine the carrots, garbanzo beans, dried fruit, mint. Gently toss with dressing until everything is evenly coated and refrigerate. Store for up to 3 days in the fridge.

moroccan carrot salad

Serve on a romaine leaf topped with avocado and cayenne.

Spicy Garbanzo & Barley Soup

In Nutrition, Recipe on December 24, 2014 at 7:36 pm

“It’ll destroy you if you try to make it mean anything to anyone other than yourself.” ~Henry Rollins

my eye

My eye after chopping onions for this soup

Eating Junior Mints (a leftover movie theater purchase) while taste-testing a spicy soup recipe does not mix well. Other things that do not mix well: my eyeballs with freshly chopped onions, soup-eating in sunny, 73 degrees F weather or milk with spaghetti (why do parents do that to kids?).

Tori Amos & Sarah McLachlan mix well together and used to accompany me on road trips to Ventura County during my previous life as an environmental consultant. Three hours of singing at the top of your lungs while cruising the empty PCH at 530am is cathartic. Singing at the top of your lungs while recipe-testing is also cathartic so I put both of those women on for good juju while exploring this Tunisian-inspired soup.

moroccan spices

Homemade harissa paste: water and olive oil added to chili flakes, garlic, parsley, caraway, and coriander.

This recipe is adapted from 101cookbooks.com who further adapted it from Plenty More by Yotam Ottolenghi, which according to my extensive Google research (not really), appears to be inspired by a common Tunisian breakfast soup involving garbanzo beans in a thin garlic and cumin broth served over stale crusty bread pieces and topped with, potentially, one or all of the following: egg, olive oil, harissa, capers, tuna, lemon, olives, more cumin, etc. It sounds amazing and inspired me to eat this soup again in the morning with a raw egg poached right into the broth. A smell a business idea for a food truck…that’s another topic…

The great thing about this soup is it uses only water as the base instead of a vegetable or meat broth. This allows all the fragrant North African spices and delicate flavors of the carrot and celery to really stand out.

Garbanzo Bean Broth:

garbanzo-barley soup ingredients

The thin, water-based broth perfectly highlights the spices and veggies that provide the base for this delicious soup.

2 tablespoons olive oil

2 small onions, diced

4 – 8 cloves garlic, depending on how much you love garlic, crushed

3 large carrots, peeled and diced

4 – 6 celery stalks, diced

2 tablespoons harissa paste

1 teaspoon ground cumin

1 teaspoon ground coriander

1 1/2 teaspoon whole caraway seeds

2 cans, drained, garbanzo beans

6-8 cups water

Fine grain salt and/or black pepper, to taste

Grain to Serve it Over:

barley or farro

Is it barley or is it farro?

1 cup barley or farro (which did I have on hand?)

3 cups water or vegetable broth

Creamy, Herby Feta Paste:

3 1/2 oz feta, broken into large chunks

1/4 cup crème fraîche (or sour cream)

1 cup cilantro leaves, coarsely chopped or just ripped from stem

1/2 cup mint leaves

1/8 teaspoon fine grain salt

*for a non-dairy version, add herbs to this cashew cream recipe

Heat oil in a saucepan over medium heat. Add the onions and sauté for 5 minutes, stirring, until translucent. Add the garlic, carrots, and celery and continue cooking for another 5- 10 minutes. Add the harissa, cumin, coriander, and caraway seeds and cook for a another 5 minutes, stirring well, until fragrant. Add garbanzo beans and water into the vegetable mixture along with salt and plenty of black pepper. Bring to a boil and then simmer gently for 10 minutes.

barley garbanzo soup bowl

Hydrating and Hearty

Meanwhile, rinse the barley, add to a small saucepan, and cover with 3 cups cold water (or veggie broth for more flavor). Bring to a boil and simmer until most of the liquid is gone or barley is soft.

To make the feta paste, put the feta, crème fraîche, cilantro, mint, and 1/8 teaspoon salt in a small food processor or hand blender until a smooth, creamy paste forms. Keep in the fridge until needed.

Serve by adding cooked barley to the bowl and spooning soup over grains and topping with a dollop of creamed/herbed feta paste. Garnish with cilantro leaves.