Chickpea Curry

MATERIALS

Makes ~4 servings

• 2 large sweet potatoes sliced into 1/4 in. rounds

• 1 large red bell pepper, diced

• 1 onion, diced

• 2 tsp minced garlic

• 3-4 tsp curry powder

• 1 tsp salt

• 1/4 tsp black pepper

• 2 cans chick peas, drained and rinsed

• 1 can full fat coconut milk

• A few handfuls of spinach

• 1 cup uncooked brown rice, optional

PROCEDURE

Optional Prep: Prepare brown rice according to package instructions, if desired.

1. Preheat the oven to 425 degrees. Bake sweet potatoes for 20 minutes, flip, and bake an additional 15 minutes.

2. Add bell pepper, onion, garlic and 1/2 cup water to a large pan over medium heat. Bring to a simmer and cook for ~8 minutes. Add remaining spices, chickpeas, and coconut milk. Bring to a simmer, cover, reduce heat and cook ~10 minutes. Stir in a few handfuls of spinach in the last few minutes of cooking. Taste and adjust seasoning as required.

3. Serve over sweet potatoes and brown rice, if desired.

VARIATION

Add a few tablespoons of peanut butter after adding the spices.

Omit the sweet potatoes to save time.

Use your favorite veggies: peas, carrots, cauliflower, and/or broccoli all work well.

THE RUNDOWN

Easy, flavorful and ready in no time. Inspired by Indian cuisine, this dish is easily customizable with your favorite vegetables. Looking for a Thai inspired twist? Add a scoop of peanut butter to this savory goodness for a subtle, nutty sweetness.

Adapted From: The Vegan 8

Peanut Veggie Bowl

MATERIALS

Makes ~4 servings

• 2-3 heads broccoli

• 1 pkg extra firm tofu, patted dry and cut into small cubes

• 1 can chickpeas, rinsed and drained

• 3 cups baby spinach

• 2 shredded or sliced carrots

• 1 cup brown rice, uncooked

• Peanut Sauce

  • 1 tbsp sesame oil

  • 1/4 cup low sodium soy sauce

  • 1/4 cup rice vinegar

  • 1/3 cup maple syrup (use date syrup for no added sugar)

  • 1 tbsp chili garlic sauce

  • 1/2 cup peanut butter

  • 1/4 cup water

PROCEDURE

1. Prepare brown rice according to package instructions. 

2. Preheat oven to 400 degrees.  Roast tofu and broccoli on parchment lined baking pan for 25 minutes or until starting to brown.

3. Whisk sauce ingredients together in bowl.

4. Add tofu and 1/2 of sauce to skillet over medium heat and cook for 5 minutes.  If not using tofu, simply warm sauce and chickpeas for a few minutes.

5.  Assemble bowl: brown rice, tofu, broccoli, chickpeas, carrots, spinach, and another drizzle of peanut sauce. Enjoy!

VARIATION

Sub more broccoli or other veggies for tofu. Try it with brussel sprouts, green beans, snap peas, or sweet potatoes.

THE RUNDOWN

The peanut sauce is the star of this dish - it provides a tasty sweet heat.  There is a good amount of maple syrup so if you are on the trials - either cut back to 2-3 tbsp or replace with date syrup.  If you have completed the trials - this might be worth the splurge. Pro tip - we don't use tofu very often, but if you want to give it a chance this is a good dish to start with. If you would rather not use it, then just leave it out or replace with more veggies. 

Adapted from: Nora Cooks

Hummus

MATERIALS

• 1 can chickpeas/garbanzo beans, drained and rinsed

• 2 tbsp lemon juice (or bottled juice), or to taste

• 1/4 cup tahini

• 1/2 tsp minced garlic

• 1/4-1/2 tsp salt, or to taste

• 1/2 tsp ground cumin

• 1/4 cup water, plus more as desired

• Dash of smoked paprika

PROCEDURE

1. Add all ingredients (except the paprika) to a food processor and process.

2. Scrape down the sides as needed and continue adding water and processing until you reach the desired consistency.

3. Sprinkle top with paprika. Serve immediately or store in the fridge in an airtight container for up to one week.

Variation

This recipe is very forgiving. Feel free to customize it by adding your own favorite spices and flavors (ex. chili powder, chipotle peppers, pine nuts, or roasted red peppers).

THE RUNDOWN

Hummus has gotten pretty popular but if you are still a doubter, then just remember hummus is made from garbanzo beans so really it's just a fancy name for bean dip. Making it at home is pretty quick and considerably cheaper, the only tough ingredient is tahini.  Tahini is toasted, ground sesame seeds.  Most grocery stores have it in the international section and it will stay good for months in the fridge.  But to be honest, this recipe is still tasty without the tahini. Hummus works well as a snack with veggies or added to salads/wraps/sandwiches.

Adapted from: Inspired Taste

Chickpea Salad Sandwich

MATERIALS

Makes 2-3 sandwiches

• 1 can chickpeas

• 2 tbsp tahini (or 1-2 tbsp liquid from the can of chickpeas)

• 1 tsp dried dill

• 1/4 tsp salt

• pepper, to taste

• whole wheat bread or tortilla

• Additional topping options:

  • Tomato, pickles, greens, chopped almonds, dijon mustard, and/or hot sauce

PROCEDURE

1. Drain and rinse chickpeas. Reserve 2 tbsp of liquid from can if you don't have tahini.

2. Add all ingredients to food processor and pulse until desired texture. Taste and adjust seasonings.

3. Assemble sandwich. Note that a little dijon goes a long way.

VARIATIONS

For more creaminess: sub 1/2 of an avocado for tahini. For more flavor and crunch: add 1/4 of a red onion and a stalk of celery, roughly chopped, during Step 2.

The Rundown

This meal comes together quickly and doesn't require an oven or a stove.  It's also an easy lunch option to take on the go.

A Plantsanity Original

African Peanut Stew

MATERIALS

Makes 4-6 servings

• 1 cup uncooked brown rice

• 2 onions, sliced into rings

• 1 carrot, diced

• 3 celery stalks, diced

• 2 sweet potatoes, chopped

• 2 tsp garlic, minced

• 28 oz diced tomatoes

• 1 cup water (or veggie broth)

• 1 tbsp curry powder

• 1 tsp salt

• 1/4 tsp pepper

• 1/3 cup peanut butter

• 1 cup light coconut milk

• 1 can chickpeas, drained and rinsed

• 2 cups spinach, chopped

PROCEDURE

Prep: Prepare brown rice according to package directions.

1. Add all ingredients to pot and cook over high heat until it boils, 10-15 minutes.

2. Turn heat down and simmer for 20-30 minutes, or until sweet potatoes are tender.

3. Taste and adjust seasonings as necessary.  Serve over brown rice.

THE RUNDOWN

Quickly feed a crowd with this hearty soup. Easy to pull together with minimal dishes. Perfect for warming you up on a chilly day. 

Adapted from: PlantPure Nation Cookbook

Chickpea Tacos

MATERIALS

Makes ~8 tacos

• 1 lg onion, diced

• 1 red bell pepper, diced

• 2-3 heads of broccoli

• 2 cans chickpeas

• 3 tbsp olive oil, optional

• 2 tbsp soy sauce, tamari, or Bragg's

• 2 tsp chili powder

• 1 tsp cumin

• 1 tsp smoked paprika

• 1/2 tsp ground coriander (optional)

• Cayenne pepper, to taste

• 4 cloves garlic, minced

• Serve with whole wheat tortillas, spinach, cilantro, guacamole, or salsa. Add a squeeze of lime juice for a little extra zest.

PROCEDURE

1. Preheat oven to 425 degrees and line baking sheet with baking mat or parchment paper.

2. Chop veggies into bite size pieces and place in a large bowl.

3. Add remaining ingredients to bowl except for garlic and give it a good stir.

4. Spread on baking sheet and bake for 20 minutes.

5. Take out, add garlic, give it another good stir, and then bake for an additional 15 minutes.

6. Taste and adjust seasonings. Add lime juice on top, if desired. Assemble tacos and dig in.

Variation

Sub cauliflower for the broccoli to mix it up.

THE RUNDOWN

The flavors are a spin off of your typical taco, but don't let the name scare you - chickpeas are just beans. This is a great one bowl and one pan recipe for a weeknight.

Adapted from: Thug Kitchen Cookbook