Recipes for Shabbat Parshiyot Tazria-M'tzora - Chickpeas

Recipes for Shabbat

Chickpeas

Yom Ha'atzmaut, Israeli Independence Day, is the anniversary of the establishment of the State of Israel is celebrated much like independence days everywhere else, fireworks, parades, picnics, etc. The foundation of any meal on Yom Ha'atzmaut is classic Israeli fare: pita, falafel and hummus. People planning on packing picnics (nice alliteration if I do say so) always make sure they have plenty of chickpeas on hand because they are the bedrock of these dishes.

While most of us have a favorite variation of the hummus/falafal recipe the chickpea is often overlooked and under valued as a main ingredient.

Chickpeas, also known as garbanzos, are native to the Orient, but have been a staple in Israeli, Greek and Italian dishes for hundreds of years.

When you go to buy chickpeas you have several options. You can get them precooked, canned, or dried. Canned beans are a great convenience since they are already presoaked and precooked. Always drain and thoroughly rinse canned beans before adding them to a recipe. It is not necessary to recook canned beans, just heat them if a recipe calls for it. Canned beans, like dry-packaged beans, absorb flavors from other ingredients in a dish. If you choose to buy dried beans make sure to check the expiration date on the package, because chickpeas that are too old just won't soften, no matter how long you soak them. From a nutritional standpoint, chickpeas are an excellent source of protein, rich in calcium, iron and are an excellent source of fiber.

One 15-ounce can of beans = one and one-half cups cooked beans, drained

One pound dry beans = six cups cooked beans, drained.

One pound dry beans = two cups dry beans.

One cup dry beans = three cups cooked beans, drained.

The following recipes are guaranteed picnic worthy and all travel very well when packed in sealed containers and are refrigerated. They can all be doubled or tripled depending on the number of starving mouths you need to feed.

MOROCCAN GARLIC CHICKPEA SALAD (pareve)

A great make ahead salad that travels well and is perfect as a side dish on picnics.

A Note about Parsley

1. Soak herbs in cold water.

2. Add several drops of concentrated non-scented liquid detergent or vegetable wash.

3. Agitate the herbs in the soapy water, in order to loosen the sticking excretion of the bugs.

4. Using a heavy stream of water, thoroughly wash off the soap and other foreign matter from the herbs.

5. Check both sides of each leaf under direct light.

6. If one or two insects are found, rewash the herbs.

7. If any insects are found after repeating the agitation process twice, the entire bunch must be discarded.

Please note: To prepare herbs for use in soups, such as dill or parsley, wash them thoroughly and place them in a cooking bag.

16 ounces of canned or cooked chickpeas
1/2 cup of green olives with pimento
2 tomatoes, chopped
1 red onion, diced
1 sweet red pepper, diced

1/2 cup olive oil
1/4 cup red wine vinegar
2 to 3 teaspoons minced garlic
1/2 teaspoon cayenne
1 tablespoon cumin
1/4 cup freshly chopped parsley

In a large glass bowl combine all the ingredients. Mix to combine, cover and refrigerate for at least 1 hour for the flavor to meld. Serves: 4 to 6

HERBED CHICKPEA SALAD (pareve)

A Note about Dill and Basil:
1. Soak herbs in cold water.

2. Add several drops of concentrated non-scented liquid detergent or vegetable wash.

3. Agitate the herbs in the soapy water, in order to loosen the sticking excretion of the bugs.

4. Using a heavy stream of water, thoroughly wash off the soap and other foreign matter from the herbs.

5. Check both sides of each leaf under direct light.

6. If one or two insects are found, rewash the herbs.

7. If any insects are found after repeating the agitation process twice, the entire bunch must be discarded.

Please note: To prepare herbs for use in soups, such as dill or parsley, wash them thoroughly and place them in a cooking bag.

16 oz can of chickpeas, rinsed and drained
1 medium cucumber, peeled
1 large tomato
1 red pepper, diced
2 green onion, chopped
1 avocado, diced

1 avocado cut into chunks
1/3 cup olive oil
1 lemon cut in half
1/4 teaspoon salt
1/8 teaspoon pepper
8 to 10 fresh basil leaves, chopped
1/3 cup chopped fresh dill

Cut cucumber into thin slices, and then halve them. Cut tomato into wedges, and then halve them. Put cucumbers and tomato pieces, as well as the red peppers and green onion, in a bowl and set the mixture aside. Place the diced avocado in a large bowl. Add the oil and juice from half of the lemon. Add the salt, pepper and basil. Stir with fork. The mixture will become creamy. Add the vegetable mixture and dill to avocado mixture. Toss gently. Add chickpeas and avocado chunks and mix to combine. Taste and add more lemon, salt and pepper as needed. Serve immediately. This recipe can be prepared 8 hours ahead of time and refrigerated until needed.

SPICY TOASTED GARBANZO BEANS AND PISTACHIOS (pareve)

2 15 1/2-ounce cans chickpeas, drained
1/4 cup oil
1 teaspoon coarse sea salt
1 teaspoon ground cumin

1 teaspoon ground black pepper
1/2 teaspoon cayenne pepper
1 cup shelled raw pistachios
2 teaspoons fresh thyme leaves

Preheat oven to 400. In a bowl combine the chickpeas, oil, salt, cumin, black pepper and cayenne pepper. Transfer mixture to rimmed baking sheet. Bake until garbanzos are golden and crisp, stirring occasionally with metal spatula, about 20 minutes. (This can be done 4 hours ahead and kept at room temperature). Just before you’re ready to serve add the pistachios and thyme into garbanzo mixture. Mix to combine and bake until beans and pistachios are crunchy, about 12 minutes. Transfer mixture to bowl and serve warm. Makes 2 1/2 cups

CHICKPEA AVOCADO AND TOMATO SALAD (pareve)

A Note About Green Cabbage

Packaged, pre-washed and shredded green cabbage, red cabbage and iceberg lettuce from leading national brands such as Dole, Redi-Pak and Fresh Express are acceptable for use without any inspection. (All other lettuces are more prone to infestation and are not acceptable.)

When using a head of cabbage the following procedure should be employed:

1) Detach loose leaves (wrapper leaves). Discard.

2) Peel 3 layers (6 leaves); carefully check both sides of leaves under direct light. If no insects are found these and the remaining leaves may be used without further checking; it is recommended that all leaves be washed before use.

3) If insects are found, all leaves must be thoroughly washed preferably using a vegetable brush and re-inspected prior to use.

1 16 oz can chickpeas
1-2 ripe avocado, diced
2 cups shredded cabbage
1/2 cup pitted black olives
2/3 cup diced tomato

1-2 green onions, chopped
1-2 tablespoon fresh parsley, chopped
1/2 cup cold olive oil
1/2 teaspoon herb-seasoned salt

Place the cabbage, chickpeas, olives, tomatoes and avocado into a large salad bowl and toss gently to combine. In a bowl or blender combine the parsley, onion, olive oil and salt. Process until smooth and then pour the dressing over the salad. Toss gently to combine and serve. Serves 6.

TOMATO COUSCOUS WITH CHICKPEAS (pareve)

Fast and easy and delicious. No one will believe this started out as a box mix.

1 box of Near East Tomato Couscous
1 can diced tomatoes (I used the onion and garlic flavored)

1 teaspoon minced garlic
1 15 oz. can garbanzo beans
1/2 cup toasted slivered almonds

Prepare the couscous according to the directions on the box. Meanwhile, in a small pan heat the tomatoes, garlic and chickpeas to boiling, about 5 minutes. Cool slightly and then add the tomato mixture and the toasted almonds to the cooked couscous mix well. Let rest of 5 minutes, fluff with fork, and serve. Serves: 4.

CHICKPEA, TUNA AND ONION SALAD WITH LEMON CREAM DRESSING (dairy)

1/4 cup plain nonfat yogurt
3 tablespoons mayonnaise
1 1/2 tablespoons Dijon mustard
1 teaspoon grated lemon peel
1 6-ounce can solid white tuna in spring water, drained

2 tablespoons fresh lemon juice
1 15- to 16-ounce can chickpeas, rinsed, drained
1 cup chopped sweet onion
1 cup chopped celery
1 cup cherry tomatoes, halved
1/2 cup chopped fresh Italian parsley

In a small bowl combine the yogurt, mayonnaise, mustard and lemon peel and whisk to blend. Place the drained tuna in a large bowl and drizzle the lemon juice over it. Toss to coat. Add the garbanzo beans, onion, celery, tomatoes, parsley and yogurt dressing to bowl. Toss to blend. Add salt and pepper to taste. (Can be prepared 6 hours ahead). Cover and chill.)

APPLE AND CHICKPEA SALAD (pareve)
This is a healthy high fiber salad with a sweet honey mustard dressing.

A Note Romaine Lettuce

Cut off lettuce base; soak lettuce in cold water with several drops of concentrated non-scented liquid detergent or vegetable wash; agitate leaves use a heavy stream of water to remove all foreign matter and soap from leaf surface or use a vegetable brush on both sides of the leaf; check several leaves from different areas under direct light.

1 (15 ounce) can chickpeas, drained
1/2 cup chopped celery
1 tablespoon diced onion
1 apple, cored and chopped
1/4 cup chopped walnuts

1/4 cup mayonnaise
1 tablespoon honey
1/2 teaspoon prepared mustard
1/4 teaspoon lemon juice
1/2 head Romaine lettuce rinsed, dried and shredded

In a small bowl combine the mayonnaise, honey, mustard and lemon juice. Whisk to combine and set aside. In a salad bowl, combine the chick peas, celery, onion, apple and chopped nuts. Combine the chickpea mixture with the lettuce and drizzle the dressing on top. Toss the salad so that the dressing coats everything and serve. Serves 4.

GREEK CHICKPEA SALAD (dairy)
This is a delightful salad that is the perfect combination of crunch and taste.

2 (15 ounce) cans chickpeas, drained
2 cucumbers, halved lengthwise and sliced
12 cherry tomatoes, halved
1/2 red onion, chopped
2 cloves garlic, minced

1 (15 ounce) can black olives, drained and chopped
1 ounce crumbled feta cheese
1/2 cup Italian salad dressing
1/2 lemon, juiced
1/2 teaspoon garlic salt
1/2 teaspoon ground black pepper

In a salad bowl combine the chickpeas, cucumbers, tomatoes, red onion, garlic, olives, cheese, salad dressing, lemon juice, garlic, salt and pepper. Toss together so that everything is coated with dressing, cover and refrigerate 2 hours before serving. Serves 8.

CILANTRO HUMMUS WITH GRILLED PITA (dairy)

The cilantro gives this hummus recipe a really interesting flavor.

1 cup canned chickpeas, rinsed and drained
1/4 cup low-fat plain yogurt
1/2 cup chopped fresh cilantro
1 small garlic clove, chopped

1 1/2 tablespoons fresh lemon juice
1 tablespoon water
1/4 teaspoon salt
2 (7-inch) pita loaves with pockets, split horizontally
olive oil

In a food processor puree the chickpeas with the yogurt, cilantro, garlic, lemon juice, water, and salt until smooth. Lightly brush the grill pan or grill with oil. When the grill pan is hot (you can hold your hand 5 inches above it for 1 to 2 seconds), grill pitas on lightly oiled grill or grill rack, uncovered, turning once, until golden, about 2 minutes total. Serve the dip with pitas and cut vegetables. Serves 4.

NOTE: Dip can be made 1 day ahead and chilled, covered. Bring to room temperature before serving.

Eileen Goltz, a professional chef and caterer, is the author of the new cookbook, Perfectly Pareve.

Shabbat Shalom

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