This was a fabulous filling meal: Curried Lentil, Tomato & Coconut Soup; Kale & Red Cabbage Slaw; WASA Cracker topped with Garden Chickpea Dill Spread |
Recipe
from Pick Up Limes
Husband-Tested
in Alice’s Kitchen
Makes
3 cups (24 Tablespoons)
I
am sure to cook up a batch or two of chickpeas and/or lentils (and other
beans/legumes) every week to use for quick meals. They are excellent sources of protein and
fiber and other nutrients. I often make
several batches and freeze some for later, using the leftover cooking water to
add to the pot when making homemade vegetable stock. **To save time when making this, make use of
your food processor. Put the veggies in
the processor bowl and pulse until the veggies are finely chopped. Then add the chickpeas and lentils last and
pulse just enough times to mix them in without turning them into a paste. Let this dip/spread hang out in the fridge overnight
and it will be even more flavorful the next day. Add this spread to your
regular rotation of good-for-you additions to your lunchbox.
(**See the note above the recipe to see
how to use a food processor to save some time and effort.)
1 cup cooked chickpeas or canned
chickpeas, rinsed and drained
1 cup cooked lentils or canned lentils,
rinsed and drained
1 celery rib, finely chopped
1 carrot, grated
¼ red bell pepper, finely chopped
¼ yellow pepper, finely chopped
¼ red onion, finely chopped
3 Tablespoons fresh dill, finely chopped
2 Tablespoons roasted sunflower seeds*
1 pickle, finely chopped
1 teaspoon capers, finely chopped
Juice of half fresh lemon or lime
3 Tablespoons vegan mayo or regular mayo (or tahini for a more earthy flavor)
½ teaspoon Dijon mustard
¼ teaspoon kosher salt
Freshly ground pepper, to taste
Add the chickpeas to a large bowl. Mash with a fork until all the chickpeas are
broken. Add the remaining ingredients to
the bowl and mix, mashing slightly.
Chill before serving, if possible, to enhance the flavors. Enjoy as is like a salad, or with crackers
and veggies, or as a spread for a sandwich.
Store in an airtight container in the fridge for up to 3 days.
*To
toast sunflower seeds: Preheat
the oven to 400F. Spread the sunflower
seeds onto a rimmed baking sheet. Roast
in the oven for about 5 minutes, checking often to make sure they don’t burn. They should appear pleasantly toasted when
done.
Nutritional
Information: According to my calculations, 1 Tablespoon = 29
calories/1/5 grams fiber
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