Wednesday, January 25, 2012

Kale and Chickpea Stew (Dairy and Gluten Free)

The Indian Spices in this stew are an excellent compliment to the kale and chickpeas.  This dish is high in Vitamin A and is a good source of protein and fibre.

Ingredients
  • 1/2 chopped onion
  • 2 cloves minced garlic
  • 1/2 teaspoon salt
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • 1 teaspoon curry
  • 1/2 teaspoon coriander
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon garam marsala
  • 3 bay leaves
  • 4 small diced potatoes
  • 3 diced carrots
  • 3 diced stalks of celery
  • 2 chopped tomatoes
  • 3 cups chopped kale
  • 1 cup cooked chickpeas (see below if using dried peas)
  • 3-4 cups water (depending on taste and sizes of vegetables)

Directions
  1. In a large pot heat oil and cook onions until clear and soft.  Add garlic and cook for another minute.
  2. Add all vegetables and spices.  Cook to coat for 2-3 minutes
  3. Add water and chickpeas.  Let cook until vegetables are soft (15-20 minutes)


We enjoy this stew with some Irish Soda Bread (see recipes) on the side for dipping.

Soaking and Cooking Beans or Peas 
*I generally cook extra beans and freeze the remaining.   The method below will create approximately 4-5 cups of beans.

Option 1-soaking then boiling (more environmental, slower)
  1. In a large bowl add 2 cups dry beans, rinse with water and remove any poor looking beans.  Add 6 cups fresh cold water to cleaned beans.
  2. Let soak for 6-8 hours on counter.
  3. Rinse beans and place in a large pot.  Add 6 cups fresh water to the pot and bring to a boil.  Tilting the lid a little let the beans simmer for 1 -2 hours depending on the bean.

Option 2- boiling then boiling again (uses more electricity, quicker)
  1. In a large pot add 2 cups dry beans, rinse with water and remove any poor looking beans. 
  2. Add 7 cups fresh water to cleaned pot and bring to a boil, turn off and let sit for 1 hour  
  3. Rinse beans  again and add 6 cups fresh water to the pot and bring to a boil.  Tilting the lid a little let the beans simmer for 1 -2 hours depending on the bean.



3 comments:

  1. I'm glad I found this blog, thanks for sharing :)

    ReplyDelete
  2. thanks, I am glad you found me too

    ReplyDelete
  3. love this recipe Irene Cathy

    ReplyDelete