Tag: garbanzo bean

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MOAR’s Healthy GB Fries w/ Lemon Aioli

Inspired by a recent article in the NYT by one of my food idols, Mark Bittman, I decided to break open my glass jar of garbanzo bean (GB) flour and make something out of the ordinary. I purchased the flour a while back because I loved the idea of using it as an alternative to white or wheat. GB flour is not only gluten-free but has 21% of your DV for dietary fiber, 10% of your iron, and 6g of protein per serving. Compare that to whole wheat flour’s 12%, 8%, and 4g respectively (white flour doesn’t even hold a candle), and GB flour takes the perverbial cake.

Don’t get my wrong, these babies are still fried (though grapeseed oil keeps them light and crispy) but they’re an excellent nutritional alternative to the golden arches or BK. Give them a try and I promise you won’t want anything to do with the French kind.

Garbanzo Bean Fries w/ Lemon Aioli

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What You’ll Need:

  • 1 1/2 cups garbanzo bean (GB) flour
  • 3 cups water
  • 2 tbs olive oil
  • 2 tbs Herbes de Provence
  • Salt & pepper (to taste)
  • Grapeseed oil (amount depends on pan size, for frying)

How to Make Them:

  1. Grease an 8-by-8 baking dish with some oil or spray.
  2. Boil 3 cups of water in a medium saucepan.
  3. Put the GB flour in a large bowl and when the water comes to a boil, slowly add it to the bowl. Whisk constantly as you pour to prevent lumps. (Tip: you can also do this in a KitchenAid standing mixer if you have one. If you do it by hand–as I did in the featured photo–the batter will inevitably have a lump or two.)
  4. Scrape the mixture back into the same saucepan you used, add a little salt and pepper, and bring it to a boil (it should take just a couple minutes). Reduce it to a gentle simmer, add in the 2 tbs of olive oil, and cook for one more minute.
  5. Scoop your doughy mix into the baking dish and spread it into an even layer, which should be about 1/4-1/2 inch thick. Let it cool all the way then cover it with plastic wrap. Refrigerate for at least an hour or as long as a day.
  6. Heat at least 1/4 inch of grapeseed oil in a large skillet over medium. Let it heat until a drop of water makes the oil hiss and spit (stand back!).
  7. Slide the chilled dough out onto a cutting board (this is why you greased the pan) and slice the GB mixture into the shape of fries. These don’t have to look perfect–think handcut or as my Italian familia would say, al rustico! Pat dry with a paper towel to remove any excess moisture.
  8. Working in batches, gently sliding them into the hot oil. Nudge them around occasionally until they’re golden all over, cooking for about 4 to 5 minutes.
  9. Transfer your fries to paper towels (removing the excess oil) and immediately sprinkle with salt, pepper and Herbes de Provence. Serve immediately for the tastiest results.

Lemon Aioli

What You’ll Need:

  • 1 cup organic mayonaise (you can go reduced fat here if you like)
  • Zest of one lemon
  • Juice of half a lemon
  • 2 cloves of garlic

How to Make It:

  1. Combine all ingredients in a food processor and pulse until the garlic is well-blended. If you don’t have a food processor, you can easily do this by hand–just mince the garlic before mixing.
  2. Cover and let marinate in the refrigerator for at least one hour.

My GB Fries and Lemon Aioli make for a great appetizer or side dish to my homemade Quinoa Black Bean Zucchini Burgers. Enjoy these tasty bites with no guilt and maybe even your favorite icy brew. A wise woman once said: “everything in moderation, including moderation.”

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Food Allergy-Friendly Dinner Party

Times have changed and now it seems that almost everyone I know has a food allergy or sensitivity of sorts. Personally, I’m a card-carrying lactard. Despite my handicap, I’d still call myself a foodie – I just have to work harder on occasion! Due to my dietary shortcomings, all of the recipes on my blog are dairy-free, many are vegan, and from time-to-time they’re also gluten-free. The recipes below fall under all three categories and, as always, involve ingredients thoughtfully selected to boost your immune system and improve your overall health. Some of the nutritional rockstars in these recipes include:

Ginger: alleviates menstrual cramps; relieves an upset stomach; and has many other natural beauty and homeopathic applications

Coconut Milk: vitamins C, E and many of the metabolism-friendly Bs; magnesium, phosphorous, iron and potassium; may help combat heart disease and age-related diseases because of its high antioxidant content (for more info click here)

Garbanzo Bean Flour: see my post on Sweetly Salted Nut Butter Power Cookies

Turmeric: may prevent and slow the progression of Alzheimer’s disease, melanoma  and many other kinds of cancer; is a natural liver detoxifier (aka a hangover must); and may even play a role in fat metabolism. Need more convincing? Here’s a list of 20 benefits of this superspice.

THE MENU

Starter: Shaved Brussels Sprout Salad w/ Pine Nuts

Entrée: Red Lentil Coconut Soup with Shiitake Mushrooms and Spinach, served with Thyme-Infused Garbanzo Bean Flat Bread

Dessert: fresh seasonal fruit topped with shredded unsweetened coconut and dark chocolate bits

Wine Pairing: Vouvray or your favorite white wine

I wrote a blog on the first recipe earlier this week – click on the link above for details. As for the entrée, keep on reading.

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Red Lentil Coconut Soup with Shiitake Mushrooms and Spinach

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What You’ll Need:

  • 2 cups red lentils, well washed
  • 1 tbs coconut oil
  • 1 onion, finely chopped
  • 4 garlic cloves, minced
  • 1 inch fresh ginger, grated
  • 2 tsp turmeric
  • 2 tsp cumin
  • 1 tsp sea salt
  • 1/2 tsp black pepper
  • 1/2 tsp cayenne pepper
  • 1 (28 ounce) can tomatoes w/ juice
  • 2 large carrots, peeled and chopped
  • 1 tbs fresh lemon juice
  • 6 cups vegetable broth
  • 1 (14 ounce) can light coconut milk
  • 2 cups shiitake mushrooms, thinly sliced
  • 1 shallot, minced
  • 1 tsp coconut oil
  • 1 bag spinach
  • 1/2 cup finely chopped green onions (to garnish)

How to Make It:

  1. In a large skillet, sauté onions in coconut oil until soft. Add garlic, turmeric, cumin, ginger, cayenne and salt and pepper. Cook, stirring for 1-2 min until aromatic. Add tomatoes with juice and bring to a boil, breaking up any large chunks as you stir.
  2. Add carrots, lentils, coconut milk and broth to your slow cooker. Spoon skillet mixture into slow cooker. Cover and cook on low for 6-8 hours. Stir in lemon juice and spinach leaves and continue cooking on high for last 20 min.
  3. Just after adding the spinach, in a medium skillet, sauté shallots in 1 tsp of coconut oil and a pinch of seas salt over medium heat for 3 min. Add shiitake mushrooms and cook for 2 min at medium heat then turn heat to low and cook another 8-10 min until tender and golden brown.
  4. Spoon soup into bowls and top with 1 tbs of thinly sliced green onions and 2 tbs of sautéed shiitake mushrooms.

Thyme-Infused Garbanzo Bean Flat Bread

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What You’ll Need:

  • 1 1/3 cups garbanzo bean flour
  • 1 1/2 tsp sea salt
  • 1 tbs dried thyme
  • 2 cups water
  • 2 tbs olive oil

How to Make It:

  1. In a large bowl, combine flour, salt and thyme. Slowly whisk in water. Let  mixture sit at room temperature for 30 min while oven pre-heats to 350 F.
  2. Place 9″ x 16″ cast iron griddle in oven while it heats. (You can also use a 10″ cast iron skillet here to make a more doughy version, akin to pizza crust).
  3. When batter is ready, whisk in 1 tbs of olive oil. Use the other 1 tbs to coat the griddle. Pour batter onto griddle and bake on center rack for 45 min to an hour (depending on the oven). The flatbread should be firm but chewy. Be careful not to burn. Carefully loosen flatbread from griddle with a spatula and let cool. Cut into strips and serve alongside your soup.

Finally, a great big thanks to my good friends and fellow yogis, Caroline and Jess, for being my test kitchen guinea pigs and great company!

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