Mini Curried Chickpeas Tortilla Bowls
TOTAL TIME: 60 mins
MAKES: 10-12 mini bowls
Chickpea- such a people pleaser! Everyone seems to enjoy them. From being hailed as a high protein source by the vegetarian and vegan community, to being an integral part of the cultural cuisine of the Mediterranean and south Asian communities, chickpeas seem to please every palate. They are so versatile and can be used in various preparations and be easily incorporate into ones diet.
Here, I have a fun little appe' presentation of them in small tortilla bowls, an easy starter to put together for a party or just a casual evening with friends or to just switch up the diner scene. Even though the chickpeas are the star of this dish, do not leave out the little cashew sour cream and tamarind/date chutney detail- it is absolutely essential to tie in all the flavors and textures.
- 2 cups of cooked organic chickpeas (about 1 cup of dried chickpeas, soaked overnight, drained and cooked for about 45 mins) or 1 (15 oz) can of organic chickpeas.
- 2-3 large whole wheat tortillas
- 1 medium size onion, finely minced
- 1 medium size organic tomato
- 1 tbsp. organic tomato paste
- 1 tsp. cumin powder
- 1/2 tsp. coriander powder
- 1/2 tsp. turmeric powder
- 1/2 - 1 tsp. chili powder or paprika.
- 1 tsp. sea salt
- 1/2 tsp. sugar
- 1 tsp ginger garlic paste or 2 large cloves of garlic, crushed and 1 small piece of ginger grated
- 1/4 cup finely minced red onion
- 2 tbsp. freshly chopped cilantro
- 1 tbsp. lemon/lime juice
- 2 tbsp. cooking oil
- 1-2 tbsp. of tamarind/date chutney or mango chutney ( available at an Indian grocery store)
- 3.5-4" cookie cutter
- a muffin tray
Cashew Sour Cream
- 1/2 cup raw cashews
- 1 tsp. apple cider vinegar
- 1/2 tsp. lemon juice
- dash of fine sea salt
- Place the cashews in a bowl and cover by about half an inch with boiling water. Let it soak for 1/2 hour.
- Pre-heat the oven at 350 deg F
- In the meantime, heat some oil in a medium sized dish. Add the chopped onions to the oil and saute until slightly brown.
- Now add in the chopped tomatoes, tomato paste and a pinch of salt. Let it all cook for about 1- 2 mins, till the tomatoes loose their water content and begin to soften.
- Now add the ginger garlic paste and toss for a quick min.
- Now add in all the spice powders, so cumin, coriander, turmeric and chili/paprika and let it fry for a min.
- Add in the cooked chickpeas and toss it with the curried blend to coat evenly.
- Add 1 tsp. of salt and about 1/2 - 3/4 cup of water and let it cook for another 10 mins.
- In the meantime, cut out the circles from the tortillas using the cookie cutter and place them in a lightly oiled muffin tray.
- Bake the mini bowls at 350 deg F for about 10 - 12 mins. Remove and let them cool off on a rack.
- Once the chickpeas are done cooking in the curried sauce, turn off the heat and add the chopped cilantro, sugar and fresh lemon juice and stir it to mix well.
- To make the cashew sour cream: Drain the soaked cashews and place them in a blender with vinegar, lemon juice, salt and about 2-3 tbsp. of water. Blend until very smooth ( add water as required).
- To assemble the mini bowls: Spoon in the curried chickpea mix into the bowls and top it with finely minced red onion and then some of the cashew cream and finally a drizzle of the tamarind/date chutney.
- Garnish the bowls with freshly chopped cilantro if desired and serve warm.
CHICKPEAS are a complex carbohydrate, which means that the body utilizes its stored glucose molecule slowly over an extended period of time. In addition with its high protein and fiber content that aid this process, making it an ideal food, like most beans and legumes for those who are diabetic and need to improve their blood glucose regulation.
Due to the above reasons, chickpeas also present as an ideal weight loss/management food as you feel fuller, satiated and experience better energy levels and hence curbs unnecessary food cravings or overeating.
Soaking and sprouting your beans/legumes is a crucial practice one must utilize while cooking with beans. This helps eliminate phytic acid which is a nutrient blocker, commonly found in this food group. Soaking, sprouting, fermenting greatly increase mineral absorption in addition to making the beans more digestible and less gas-forming.