Use a food processor for speedy prep. Puréeing the onions and tomatoes with spices helps the flavours blend faster, which means cooking time is slashed.
1 sweet onion, coarsely chopped
2 garlic cloves, cut in half
2 tsp (10 mL) grated ginger
1 Tbsp (15 mL) extra-virgin olive oil
2 cups (500 mL) canned diced tomatoes
2 Tbsp (30 mL) balsamic vinegar
2 Tbsp (30 mL) curry powder
2 tsp (10 mL) palm sugar
1/2 tsp (2 mL) sea salt
1/2 tsp (2 mL) cayenne pepper
2 cups (500 mL) canned no-salt chickpeas, drained and rinsed
1 head cauliflower, cut into small pieces
1 lb (450 g) skinless halibut fillet or other white fish, cut into 4 pieces
3 green onions, sliced, or 1/2 cup (125 mL) chopped cilantro
In a food processor, purée sweet onion with garlic and ginger.
Heat oil in a large, wide saucepan or Dutch oven over medium heat. Add onion purée but don’t wipe out inside of food processor. Stir often until onions turn soft and translucent, 5 minutes.
Meanwhile, in food processor, purée tomatoes with balsamic vinegar, curry powder, sugar, salt, and cayenne pepper.
Once onions are soft, stir tomato mixture, chickpeas, and cauliflower into pan. Bring to a boil, then reduce heat to medium. Cover and simmer to let flavours blend, about 15 minutes. Then stir in fish. Cover and continue to simmer until fish is cooked through, about 5 to 7 minutes. Stir in green onion or cilantro. Serve with warm naan bread.
Each serving contains: 416 calories, 37 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 51 g total carbohydrates (19 g sugars, 15 g fibre); 447 mg sodium
source: "30 Minute Meals", alive #371, September 2013
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.