Carbohydrate, Healthy Bean Recipe, Healthy Chickpea Recipe, Legumes, Low Calorie Low Fat Chickpea Recipe, Moderating Glycemic Load, Sides, Vegetarian recipe
[donotprint]STRATEGY SESSION: You have to try hard to make beans unhealthy. My only strategic intervention here involves moderating the glycemic load. Like all legumes, chickpeas have a low glycemic index, but they are very carbohydrate-dense. Since GL is a function of GI and carbohydrate density (CD), I moderate the GL by adding components that are lower in CD than the beans. The peppers and onions meet that requirement.
A classic Basque pipérade contains onions, green peppers, tomatoes, and piment d’Espelette. This one doesn’t. It’s got onions, but no tomatoes; red, yellow, and orange peppers instead of green; and pimentón dulce (smoked paprika) instead of the Basque chili. And oh, BTW, there’s some cumin and a splash of sherry vinegar. OK, so maybe it’s not exactly a pipérade, but it’s delicious, looks grand, and travels well. For best results, cook your own chickpeas.
Serving suggestions: I’ve served this dish with fried or poached eggs for breakfast, with turkey chorizo for lunch, and with lamb chops for dinner.
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Note: This recipe is the second in a series from Trufflehead, my iPhone and iPad app, due out in March.
Chickpeas with a Smoky Pipérade
- 1 tablespoon extra virgin olive oil
- 1½ cups thinly sliced onion
- 1 cup thinly sliced red bell pepper
- 1 cup thinly sliced yellow bell pepper
- 1 cup thinly sliced orange bell pepper
- 1 tablespoon minced garlic
- 2 teaspoons smoked paprika (pimentón dulce, sweet)
- ½ teaspoon ground cumin, or to taste
- 2 tablespoons sherry vinegar
- 4 cups cooked chickpeas, drained, or canned chickpeas, rinsed and drained
- Salt
- Freshly ground black pepper
- ¼ cup minced flat-leaf parsley
- Place a large nonstick skillet over medium heat. When it is hot, add the oil. When it is hot, add the onion and peppers. Cook, stirring occasionally, 5 to 8 minutes, or until tender. Stir in the garlic, paprika, and cumin, and cook 1minute longer.
- Add the vinegar and chickpeas. Season generously with salt and pepper. Cook, stirring often, until most of the vinegar has evaporated and the chickpeas are heated through, about 3 minutes. Stir in the parsley and serve immediately.
Makes 8 servings
Per serving: 172 calories, 4 g total fat, trace saturated fat, 0 mg cholesterol, 28 g total carbohydrate, 4 g dietary fiber, 8 g protein, 9 mg sodium.
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