Traditional foods based on chick peas include hummus, felafels and masala. Millions of people throughout the world rely upon the protein content of chick peas for a major portion of their daily protein intake. In terms of digestible protein, an average serve of chick peas with brown rice, will provide half the recommended daily protein allowance. They are an excellent source of iron. Other important nutrients include potassium, sodium, chlorine, vitamin A and several B vitamins.
To assist in making legumes more digestible, soak them for about 6-12 hours prior to cooking, and discard the soaking water. Skim off the grey froth that forms just after the boil (this is nitrogen escaping). Don’t add salt until the peas are 90 percent cooked, as salt retards the cooking process for legumes. Always cook legumes till they are very soft.
Recipe (Serves 4 –6)
- 1 cup chick peas, soaked
- 1-2 Tbsp olive oil
- 1 onion sliced
- 1 tsp crushed garlic
- 1 tsp ginger
- 2 tsp mustard seeds
- 2 tsp coriander seeds, ground
- 1 tsp cumin seeds, ground
- 1-2 tsp mild curry powder
- dash turmeric and chilli
- 1 large carrot
- 1 parsnip
- 1 swede
- 1 small sweet potato
- 1 5cm strip kombu
- 3 cups water
- 1 Tbsp lemon juice
- sea salt to taste
- 1/2 red capsicum, diced
- 1 bunch fresh coriander, chopped
- 1 Tbsp kuzu dissolved in 1/2 cup water
- Soak peas in four cups of water for 6-12 hours, drain and discard soaking water. Chop carrot, parsnip, swede and sweet potato into bite-sized pieces.
- Heat oil and saute mustard seeds till they pop; add onion, garlic, ginger and remaining spices and saute till onion is clear. Mix in carrot, parsnip, swede, sweet potato and drained chick peas. Add three cups of water and bring to boil. Skim off and discard any grey scum that appears at the boil.
- With scissors, cut kombu into thin short strips and add. Simmer, covered, till tender (approx. 35 mins) then add lemon juice, salt and capsicum – cook a further 5 mins. Mix through chopped coriander. Dissolve kuzu in cold water and add – stir continually till sauce has thickened. Taste and adjust seasoning.