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Recipes

Quinoa Tabouleh with Chickpeas

BT Calgary | posted Wednesday, Aug 12th, 2015

MAKES 1 SERVING

Got food sensitivities? Try this delicious, healthy food-swap.

Ingredients:

      • 1.5 cups cooked quinoa
      • 1/2 cup garbanzo beans (chickpeas), rinsed and drained
      • 1/2 cup chopped cucumber
      • 1/2 cup tomatoes, quartered
      • 1/2 lemon, juiced
      • 1 teaspoon olive oil
      • 2 tablespoon fresh chopped parsley
      • Handful of salad greens

Method:

  1. In a medium bowl combine the quinoa, chickpeas, cucumber, and tomatoes.
  2. In a small bowl, whisk together the lemon juice, olive oil, parsley, salt and pepper.
  3. Pour the dressing over the salad and toss together to coat evenly with the dressing.
  4. Line mason jar with salad greens and top with Quinoa Tabouleh salad.
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Road Trip Snacks: Roasted Chickpeas

BT Calgary | posted Tuesday, Jun 23rd, 2015

chickpeas

Healthy Road Trip Snacks: Roasted Chickpeas

Courtesy Vincci Tsui, RD

Ingredients

  • 1 can (19 fl oz/540 mL) chickpeas, preferably no-salt-added, drained and rinsed
  • 1 Tbsp (15 mL) olive oil
  • Dried herbs, spices, salt and pepper, to taste

 

Directions

  1. Preheat oven to 400˚F.
  2. Spread chickpeas in a single layer on a plate lined with paper towel and allow to dry well.
  3. Transfer the chickpeas to a rimmed baking sheet and toss with olive oil and desired seasonings.
  4. Spread the chickpeas out again in a single layer and roast in preheated oven for about 30-40 minutes, stirring occasionally, until crisp.
  5. Makes about 2 cups

 

Nutrition Information (per 1/2 cup, plain)

150 calories, 4 g fat (1 g saturated, 0 g trans), 0 mg cholesterol, 21 g carbohydrate (4 g fibre, 3 g sugar), 8 g protein, 250 mg sodium.

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Couscous Salad

BT Calgary | posted Monday, Apr 13th, 2015

Couscous Salad

(yields 4 portions)

 

Ingredients:

  • 1 cup couscous
  • 1 tablespoon olive oil
  • 1 cup water boiling
  • 2 tablespoons olive oil
  • 1 onion, minced
  • few cloves garlic, minced
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon powdered ginger
  • 1 19 ounce can chickpeas, drained and rinsed well
  • 1/2 cup raisins
  • 1/2 cup dried apricots, sliced
  • 1 lemon, zest and juice
  • Pinch of sea salt and freshly ground pepper
  • 1/2 cup sliced or slivered almonds
  • a handful chopped cilantro and parsley

Method:

  1. Place couscous into bowl, add olive oil, mix with hands until incorporated, add boiling water and cover with seran wrap. Allow to rest for 15 minutes.
  2. In medium hot pan add olive oil, onion, garlic and spices. Sautee for 3-4 minutes or until tender. Place mix into couscous and remaining ingredients. Stir and adjust seasoning if needed.
  3. Serve slightly warm or chill.

 

 

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Lemon Dill Chickpea Bulgur Salad

BT Calgary | posted Wednesday, Mar 4th, 2015

Bulgar salad

Lemon Dill Chickpea Bulgur Salad

Servings: 6 as a side dish (2-3 as a main course)
Total time: 40 minutes

Ingredients:

  • ½ cup bulgur (dry)
  • 1/3 cup diced red onion
  • 1 bell pepper (any colour), diced
  • 1 English cucumber, diced
  • ½ cup finely chopped fresh dill
  • 1/3 cup finely chopped fresh Italian/flat-leaf parsley
  • 1 15-ounce can of chickpeas, drained and rinsed (or 2 cups of chickpeas once soaked and cooked)
  • The juice of 2 lemons
  • ¼ cup extra virgin olive oil
  • 1 large garlic clove, finely minced
  • 1 tsp cumin
  • Fresh ground black pepper to taste

Method:

1. Cook the bulgur: boil 1 cup of water, add bulgur, stir, and turn heat down to simmer. Cover a simmer for approximately 15 minutes, stirring occasionally (the bulgur is done when all of the water is absorbed).
2. In a small bowl, whisk together the lemon juice, olive oil, garlic, cumin, and black pepper.
3. Once cooled, combine the bulgur with the red onion, bell pepper, cucumber, dill, parsley, and chickpeas in a large bowl. Stir in the dressing and mix well.
4. Season to taste with more pepper, lemon, or salt if desired.

 

Adapted from onceuponachef.com (original recipe by Jennifer Segal)

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