Bell Pepper and Chickpea Salad

Ingredients:

• 1 tbsp lemon
• 3 tbsp extra-virgin olive oil
• 3 tbsp tahini
• 2 tbsp white wine vinegar
• 3 cloves garlic, minced
• 1 tsp smoked paprika
• ½ tsp salt
• ½ tsp pepper
• 1 yellow pepper, diced
• 1 red pepper, diced
• 1 green pepper, diced
• 2 can chickpeas, drained and well-rinsed
• 1 cucumber, peeled and diced
• 2 cups lightly packed parsley, finely chopped
• ½ cup raisins

Directions

1. Place all ingredients in a large bowl and mix well.

2. Store leftovers in fridge for up to 3 days

makes about 4 servings

Nutrients per serving (approx.):

Calories: 379

Protein: 12 g

Fat: 20 g

Carbohydrate: 44 g

Fiber: 8 g

Sodium: 584 mg

Potassium: 707 mg

Roasted Garbanzo Beans

Ingredients:

• 1 can garbanzo beans, drained and rinsed
• 1 1/2 tablespoon olive oil (or allowed oil)
• 1/2 teaspoon salt
• 1/2 teaspoon chili powder (or allowed seasoning)
• 1/4 teaspoon cayenne pepper (or allowed seasoning)
• zest of 1 lime (or in the case of LEAP zest of 1 lemon)

Mix all ingredients together. Spread on baking pan. Bake at 400 for 20 minutes. Stir and continue baking for 10 - 15 minutes or until crunchy.

Keeps great in an airtight container.

Makes about 8 servings

Nutrients Per Serving:

Calories: 160

Protein: 7 g

Fat: 5 g

Carbohydrate: 23 g

Fiber: 7 g

Sodium: 158 mg

Potassium: 332 mg

Red Quinoa Zucchini Burgers

Ingredients:

• 2 cups low-sodium vegetable broth
• 1 medium sweet potato, diced (about 1 1/2 cups)
• 1 cup uncooked red quinoa
• 1 cup cooked chickpeas
• 1 small zucchini, grated (1 cup)
• 1/2 cup pumpkin seeds
• 5 1/2 Tbsp ground flaxseeds
• 3 1/2 tsp finely chopped fresh basil
• 1 tsp sea salt
• 1/2 tsp freshly ground black pepper
• 1/2 tsp chili powder
• 1/2 tsp finely chopped fresh thyme
• 2 Tbsp olive oil

Directions
1. Bring broth, sweet potato, and quinoa to a boil in a saucepan over medium heat. Cover, reduce heat to medium low, and simmer 20 minutes or until quinoa is tender. Transfer to bowl to cool.


2. Stir chickpeas, zucchini, pumpkin seeds, ground flaxseeds, basil, salt, pepper, chili powder, and thyme into quinoa mixture, mashing chickpeas and sweet potato but leaving some chunks. Shape mixture into 8 patties.


3. Preheat oven to 400 degrees F, or preheat grill to medium-high.


4. Heat oil in large skillet over medium heat. Cook patties 2 to 3 minutes per side, or until lightly golden brown. Remove from heat, and either place on baking sheet, and bake 15 minutes, or cook on grill 8 to 10 minutes, turning once.


Nutrients Per Patty:
Calories: 242
Protein: 9 g
Fat: 11 g
Carbohydrate: 29 g
Fiber: 8 g
Sodium: 346 mg
Potassium: 448 mg
Phosphorus: 339 mg

Moroccan Chickpeas and Zucchini

Ingredients:

• 1 tsp olive oil
• 1 small yellow onion, sliced thinly
• 4 cloves garlic, minced
• 1 Tbsp minced fresh ginger
• 1/2 tap red pepper flakes
• 2 bay leaves
• 1 tsp ground cumin
• 1 tsp coriander
• generous pinch of ground cinnamon
• 1/2 tsp salt
• 2 cups vegetable broth
• 1 cup baby carrots
• 2 zucchini, sliced into 1/4-inch-thick half-moons
• 1 (24 ounce) can whole tomatoes
• 2 (16 ounce) cans chickpeas, drained and rinsed
• 3 tbsp chopped fresh mint, plus a little extra for garnish

Instructions

1. Prehead a 4-quart pot over medium-high heat. Saute the onions in the oil until translucent, about 4 minuts. Use a little nonstick cooking spray or broth if needed. Add the garlic, ginger, and red pepper flakes, and saute for another minute.

2. Add the remaining spices and salt, and saute for about 30 seconds.

3. Deglaze the pot with the veggie broth and mix in the carrots. Cover the pot and bring it to a boil. Once boiling, lower the heat to a simmer and cook for about 10 minutes. Add the zucchini. Break up the tomatoes with your fingers and add them to the pot, including the juice. Mix in the chickpeas.

4. Cover the pot and bring to a slow boil. Cook for about 15 minutes. Then adjust the lid so that there's some room for steam to escape. Cook for another 15 minutes; the liquid should reduce a bit, but not too much. Add the mint, if using, and let sit for about 10 minutes to let the flavors meld. Remove the bay leaves and taste for salt.

Serves about 6

Nutrients per serving:
Calories: 230
Fat: 2.5 g
Protein: 10 g
Carbohydrates: 45 g
Fiber: 10 g
Sodium: 1010 mg

Recipe Source: Appetite for Reduction by Isa Chandra Moskowitz

Falafel

Ingredients:

•1 cup dry/uncooked chickpeas (or 2 & 1/4 cups cooked)
•3 large garlic cloves
•1/2 cup red onion, roughly chopped
•3 tbsp fresh lemon juice
•1/4 cup packed fresh cilantro
•1/4 cup packed fresh parsley
•1/4 cup ground flax
•1/4 cup breadcrumbs
•1/2 tsp ground cumin
•1/4 tsp red pepper flakes, optional
•1/2 tsp fine grain sea salt, or to taste


Directions
1. If cooking chickpeas from scratch soak overnight (or for 8 hours) see instructions below. Alternatively, use 2 & 1/4 cup canned chickpeas.

1. Methods to prepare chickpeas: 1) Soak dry chickpeas overnight, or for at least 8 hours, in a large bowl filled with water. When ready, drain and rinse the chickpeas. Place in a medium-sized pot with 3 cups of fresh water. Cover with lid and bring to a boil. Remove lid and add 1/8th tsp salt. Cover again and simmer on low-medium for about 50 minutes, watching carefully after about 35-40. When cooked, chickpeas will be tender and some may have split open. Drain and rinse.  2) Alternatively, you can use canned chickpeas or 3) the quick-soak method: Add 3 cups water and 1 cup dry chickpeas into a pot. Cover, bring to a boil, and immediately turn heat off. Keep covered and let sit for 1 hour. After 1 hour, drain and rinse chickpeas. Add into rinsed pot with 3 cups fresh water. Cook the same as method 1) above.


2. In a food processor, with the processor running, drop in 3 garlic cloves to mince. Now add most of the chickpeas (reserving about 1/4 cup to stir in later), and process a few seconds to chop. Now add the onion, lemon juice, and herbs. Process until just combined, being careful not to over-process. You want to leave texture. Preheat a large skillet over medium-high heat.

3. Scoop the mixture into a large bowl. Stir in the ground flax, breadcrumbs, cumin, reserved chickpeas, and salt and pepper to taste. Shape into patties, about 1/4 cup each and really pack the dough in tightly so it holds together.

4. Grease pre-heated skillet with cooking oil and then cook the patties on medium-high heat for about 5 minutes on each side, or until golden.


Makes about 7-9 patties

Nutrients Per Patty:
Calories: 90
Fat: 3 g
Protein: 3.6 g
Carbohydrate: 12.5 g
Fiber: 3.8 g
Sodium: 257 mg
Potassium: 108 mg


recipe source: http://ohsheglows.com/2012/07/16/falafel-with-a-twist/#ixzz2SdKtsl2Q

Basic Seitan

Dry Ingredients:

• 3/4 cup vital wheat gluten
• 1/4 cup Garbanzo bean flour
• 1/4 tsp sage, thyme, cumin, garlic, or onion powder

Wet Ingredients:

• 1/2 cup water
• 2 Tbsp Braggs liquid aminos or water
• 2 Tbsp vegetable oil

you will need a large saucepan or small soup pot + water or vegetable broth for boiling

Instructions:

Mix all the dry ingredients in one bowl and all the wet ingredients in another. Combine them into a dough. Form the dough into small patties or strips. Keep in mind that the dough will expand to about double in size. 

Boil the water (enough to cover the patties). Flour the dough shapes with all-purpose flour. Place them in the boiling water and boil on medium-low until they expand and float to the top. When they are done you now have the equivalent of small steaks or steak strips. At this point bake, sauté, fry, or grill the seitan. Or add to a dish of your choice, soup, stew, or a casserole. 

Makes about 4 servings

Nutrients per serving:

Calories: 187

Carbs: 7 g

Protein: 22 g

Fat: 8 g

Fiber: 0.7 g

Sodium: 11 mg

Potassium: 76 mg

Phosphorus: 90 mg

Quinoa Chickpea Burgers

Makes 6 burgers

Ingredients:

• 1 cup quinoa, dry
• 2 1/4 cups water
• 1/2 cup pumpkin seeds
• 2 cups chickpeas (cooked)
• 1 tbsp tahini
• 2 tbsp fresh lemon juice
• 1/4 cup sundried tomato
• 1/4 tsp sea salt
• 2 tbsp chives, snipped into small pieces
• Black pepper to taste
• 1 tsp garlic powder or 1 small clove garlic, minced (optional)
• 1 tsp thyme
• 1 tsp oregano
• a dash of cumin
•  1 tsp of sesame seeds
• Water

Directions:

1. Rinse quinoa and place in a pot with water. Bring water/quinoa to boil. Reduce to a simmer and let quinoa cook till water is absorbed and you can see some of the “ribs” of the grain coming loose. Turn off heat, fluff quinoa, and let sit, covered, for ten minutes or so.


2. Place pumpkin seeds in a food processor and grind to a fine meal. Add chickpeas (either home cooked, or canned) and quinoa and pulse to combine well. Add sundried tomato, tahini, lemon juice, spices, salt, pepper, garlic, and chives. Pulse continually until mixture has all come together. Add water if necessary to thin the mixture into proper “burger” texture. Stop when it’s still quite firm, but easy to handle and not too sticky.

3. Place mixture into 4-6 patties. Grill or pan fry till crispy and golden brown on each side, or bake at 350 for 25 minutes, flipping once halfway through.


Nutrition Facts Per Burger:
Calories: 422
Protein: 20 g
Carbohydrate: 61 g
Fat: 12 g
Fiber: 14 g
Sodium: 103 mg
Potassium: 950 mg
Phosphorus: 616 mg


recipe from http://www.choosingraw.com/

Chickpea and Tomato Salad with Fresh Basil

INGREDIENTS


• 1 can chickpeas drained and rinsed
• 1 pint grape tomatoes, halved
• 25 large basil leaves, chopped
• 3 cloves garlic, minced
• 1 Tbsp red wine vinegar
• 1 Tbsp apple cider vinegar
• 2 tsp olive oil
• ½ Tbsp honey
• Pinch of salt (optional)

Toss all the ingredients together and chill for at least 20 minutes. Enjoy!

Makes about 2 servings

Nutrients per serving:
Calories: 207
Protein: 8 g
Carbohydrate: 32 g
Fat: 6 g
Fiber: 7 g
Sodium: 208 mg
Potassium: 451 mg
Phosphorus: 167 mg
from http://www.greenlitebites.com/

HOMEMADE HUMMUS

• 1 can of garbanzo beans (chick peas)
• 2 cloves of garlic, minced (if allowed, other seasonings like cumin, dill, paprika, cayenne would be good)
• 1 - 2 tbsp tahini (it's made out of ground up sesame seeds)
• Juice from 1/3 of a lemon
• 2 tbsp olive oil
• Salt and pepper to taste

Directions:

Place all of the ingredients in a blender for a few minutes, or until the mixture is creamy and smooth.
Serve in a bowl with fresh vegetables and sliced pita bread.
Fit's Tips: This is a basic recipe, so play around with it - add your own special ingredients like grated carrots or artichoke hearts.

Nutrients per serving: (about 8 servings)

Calories: 102

Protein: 3 g
Carbohydrate: 11 g
Fat: 5 g
Fiber: 2 g
Sodium: 138 mg
Potassium: 95 mg
Phosphorus: 62 mg

HUMMUS WITH PEANUT BUTTER

Makes about 15 servings

Ingredients:
• 2 to 3 cloves garlic
• 1 can garbanzo beans (chickpeas), drained and liquid reserved
• 2 to 3 tablespoons smooth peanut butter
• A handful fresh parsley leaves
• 1 lemon, zested and juiced
• Pinch freshly ground black pepper
• Pinch kosher salt
• 1/3 cup extra-virgin olive oil

Directions:
Chop the garlic finely in a food processor. Add the beans and 1/2 of the reserved liquid and process finely or to desired consistency. Add the peanut butter, parsley, lemon zest and juice, black pepper, and salt. Process until it forms a paste. Drizzle in the olive oil and process until it reaches the consistency of mayonnaise.

nutrients per serving:
Calories: 85
Protein: 2 g
Carbohydrate: 6 g
Fat: 6 g
Fiber: 1 g
Sodium: 82 mg
Potassium: 65 mg
Phosphorus: 30 mg

SWEET POTATO CHICKPEA BURGERS

2 small yams or sweet potatoes
1/3 cup chickpea flour
2 heaping tablespoons flax meal (or 1 egg) or omit
1/4 tsp salt
1 tsp cumin
1 tbsp Dijon mustard (optional)
1/4 cup fresh parsley, or 1 tbsp dried parsley (optional)
Dash pepper

1) Bake or steam sweet potatoes till tender. Remove skins, and scoop flesh into a food processor fitted with the S blade.
2) Add remaining ingredients to food processor and pulse to combine. Scrape the sides of the bowl down and process again, adding as much water as you need to make the mix smooth and uniform. Careful here! If you add even a tablespoon too much, you’ll end up with dough that’s too soft to form into patties. Add the water sloooowly.
3) Stop as soon as the mix is even, and shape it into two burgers. You can either
• bake the burgers at 375 for about twenty-five minutes, or
• Spray a pan with coconut oil or other allowable oil and grill them on each side till crispy and cooked through.

Makes about 2 servings
Nutrients Per Serving:
Calories: 355
Protein: 9 g
Carbohydrate: 51 g
Fat: 13 g
Fiber: 7 g
Sodium: 475 mg
Potassium: 1115 mg
Phosphorus: 167 mg

adapted from: www.choosingraw.com