Wednesday, March 28, 2018

Roasted Veggies, Kale, & Chickpea Buddha Bowl + Information on How to Cook Chickpeas

Buddha Bowls are a big bowl of plant-based goodness. This Roasted Veggies, Kale, & Chickpea Buddha Bowl recipe is a sweet and savory dish that would satisfy vegans and meat-eaters alike. It’s loaded with multiple kinds of vegetables, fiber- and protein-rich chickpeas, and a maple-tahini sauce that’s so good you’ll want to put it on everything.

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Chickpeas are often called garbanzo beans. They are the same bean but the names just came from different parts of the world. Chickpeas are the most widely consumed legume in the world. There are a variety of different types and colors: black, green, red and brown chickpeas. Garbanzo beans can be purchased canned or dried and prepared using various methods. Regardless of the form you choose to buy and prepare your legumes, they are a nutrient dense food that should be included in a balanced diet. I've included some info below on how to cook chickpeas as well and some more info about dried chickpeas.


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Buying canned varieties is more convenient and quicker to add to dishes. They are a more expensive way to buy beans with higher sodium levels used for preserving. Draining and rinsing the canned beans can get rid of about half of the sodium content or you can buy “no added sodium” if you are wanting to use the juices. Discarding those juices may decrease the gas producing effects that beans tend to cause.  

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Dried varieties take a bit more time and planning but tend to be at least 3 times cheaper than canned beans. Dried beans and legumes (with the exception of black-eyed peas and lentils) can either be soaked using room temperature for at least four hours-overnight(slow soak), soaked using hot water for 1-4 hours(quick soak), or no soak which just means the beans will have to cook longer. Make sure to rinse the beans before and after a soak.  This will help remove the extra starches and phytates that have dissolved into the soaking water and help minimize gas-producing effects.  

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Cook chickpeas using one of these methods:
  • Stovetop: Bring to boil, then reduce heat to simmer.  Cover and simmer 1-2 hours, stirring occasionally and adjusting water as needed.  *For quicker cook time in stockpot: soak overnight (approx. 8 hrs)
  • Slow-cooker: Cook on low for 6-8 hours or on high for 3-4 hours. 
  • Pressure cooker: Follow directions for your cooker, usually 10-15 minutes.  Allow pressure to drop naturally.
For all cooking methods, beans are done when they can be "smashed" with the tongue against the roof of your mouth, but still hold their shape or can be easily mashed between two fingers. Add salt when beans are tender, and additional seasonings if desired. Use immediately or cool slightly then refrigerate for several days or freeze for longer storage.  To use: thaw in refrigerator for about 8 hours.  

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Roasted Veggies, Kale, & Chickpea Buddha Bowl | Vegan

Yield: 2 Buddha Bowls

Ingredients

VEGETABLES
  • 1-2 Tbsp olive oil
  • 1/2 red onion
  • 1 large sweet potatoes, halved
  • 1 cup Brussel sprouts, halved
  • ¼ head of large cauliflower
  • 2 big handfuls kale, larger stems removed
  • ¼ tsp each salt + pepper
CHICKPEAS
  • 2 cups dried Honeyville chickpeas
  • 1 tsp cumin
  • 3/4 tsp chili powder
  • 3/4 tsp garlic powder
  • 1/4 tsp each salt + pepper
  • 1 Tbsp olive oil
TAHINI SAUCE
  • 1/4 cup (56 g) tahini
  • 1 Tbsp maple syrup
  • 1/2 lemon, juiced
  • 1 garlic clove, minced
  • 1/8 tsp sea salt
  • 2 Tbsp hot water to thin
TOPPINGS:
  • pumpkin seeds
  • hemp seed hearts
  • sunflower seeds
Instructions
  1. Place 1 cup raw garbanzo beans in crockpot, add 2 cups water.  Cook on high for 3 hours until soft. Drain remaining water, set aside.*
  2. Preheat oven to 400. Toss chickpeas with olive oil and seasonings, then spread out on a parchment-lined baking sheet. Bake for 30 min, removing from oven and tossing every 10 min.
  3. Meanwhile, prepare other veggies, tossing in olive oil and placing on separate baking sheets. I baked the sweet potatoes for 20 min, and paired the cauliflower with the brussel sprouts for 15 min. Finally, I roasted the kale and red onion last because they take the least amount of time to cook (about 7-8 min).
  4. While vegetables are roasting, prepare sauce by adding tahini, maple syrup and lemon juice to a mixing bowl and whisking to combine. Add hot water until a pourable sauce is formed. Set aside.
  5. To serve divide vegetables between 2 serving bowls and top with chickpeas + tahini sauce.
  6. Best when fresh, though leftovers will keep for a few days in the fridge.
*Disregard if subbing for 1 15-ounce can of garbanzo beans.  Just rinse and drain the beans if using can & start on instruction #2.


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Hi, I’m Marisa Christensen! A certified personal trainer and soon-to-be Registered Dietitian Nutritionist (RDN). I’m a lover of health, wellness, travel, and happiness sharing my tips and tricks for a balanced lifestyle, and affordable travels. I provide nutrition and fitness services while inspiring you to eat happily, and live fully. 

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