Saturday, January 30, 2021

Golden Beet and Chickpea with Greens (No Added Fat)

I am excited about our next So Many Cooks in the Kitchen program, this one on Heart Healthy Dishes. I wasn't sure what I'd make as whole food plant-based eating is in general very heart healthy, but I decided to feature beets. I experimented today and love what I came up with. Here is what I did.

  • Chickpeas
    • EITHER 1 cup dry chickpeas, soaked overnight then drained
    • OR 3 cups cooked chickpeas, such as approximately two 14 1/2 ounce cans of prepared chickpeas
  • 2 medium beets, washed, peeled, and cut into 1/2" cubes
  • 4-5 large kale or chard greens OR all leaves from a bunch of beets, rinsed, stems removed, and roughly hand chopped into small fistfuls of perhaps 4" square
  • 2 cloves garlic, roughly chopped/minced into pieces smaller than 1/4"
  • Just enough water to cover chickpeas (if starting with dry chickpeas)
  • 1 14 1/2 ounce can of diced tomatoes (alternately, use 2 medium tomatoes diced to less than 1/2" cubes)
  • 1/2 cup onion cut into 1/2" cubes
  • 1/2 t lemon pepper
  • 1t dried oregano (I use ground mixed dried herbs)
  • 1/2 t turmeric
  • 1/4 t salt
  • 1T lemon or lime juice
  1. If using dry chickpeas, put chickpeas and just enough water to cover them in the Instant Pot pressure cooker
  2. Put beets, garlic, greens, and diced tomato into pressure cooker and cooked for 10m
  3. After the cooking is done, wait a few minutes and gently released pressure
  4. If using precooked/canned chickpeas, mix them in
  5. Mix in the onion, spices, and lemon juice
Serve with rice or other grain and a salad.

My family enjoyed the meal, as did our neighbors for whom I dropped off some of the main course. I was originally going to go with a white bean but decided to use chickpea - and am glad that I did, as the flavors worked very well together. I wasn't originally going to include diced tomatoes, but they too worked out well for a touch of a contrasting flavor.

Ideas for the future

Beet greens (like I described several times in March 2007) are even more nutrient dense than the roots and I had wanted to integrate them but the beets that I had found were roots only. I'd love to make this dish with beet greens.

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