Lifestyles Breaking News

The Canadian Press - ONLINE EDITION

Moroccan chickpea stew, three-bean garden chili easy plant-based meals

By: The Canadian Press

Monday, Feb. 18, 2013 at 1:37 PM | Comments: 0

Leslie's Beck's 12th book,"The Plant-Based Power Diet," includes 40 recipes she developed and designed to be fast and easy to make.

"We are busy and anything we can do to save time is important," the Toronto-based registered dietitian said in an interview.

"And the more organized you are, the less time you spend in the kitchen, the quicker everything is and the more success you'll have."

Here are two recipes from the book, which she says are delicious.

Moroccan Chickpea Stew

Leslie Beck says this tasty stew shows up regularly on her fall and winter menus. All the ingredients can be combined in a big skillet and simmered for 30 minutes.

"I love its blend of savoury and sweet ingredients. It reminds me of the wonderful meals I enjoyed in Morocco," she writes.

15 ml (1 tbsp) canola oil

250 ml (1 cup) chopped onion

2 cloves garlic, crushed

500 ml (2 cups) cubed sweet potatoes

250 ml (1 cup) sliced carrots

125 ml (1/2 cup) chopped celery

1 can (540 ml/19 oz) chickpeas, drained and rinsed well

1 can (796 ml/28 oz) diced tomatoes

50 ml (1/4 cup) dried apricots, coarsely chopped

50 ml (1/4 cup) raisins

5 ml (1 tsp) cinnamon

2 ml (1/2 tsp) each ground ginger, turmeric and nutmeg

1 bay leaf

In a large saucepan, heat oil over medium heat. When pan is hot, add onion and saute for 8 to 10 minutes. Add garlic and saute for another minute.

Add sweet potatoes, carrots, celery, chickpeas, tomatoes, apricots, raisins, cinnamon, ginger, turmeric, nutmeg and bay leaf. Cover and bring to a boil; reduce heat and simmer for 45 minutes. Serve warm.

Makes 6 servings.

Nutrition information per 325-ml (1 1/3-cup) serving: 236 calories; 8 g protein; 4 g total fat (0 g saturated fat); 46 g carbohydrate; 7 g fibre; 0 mg cholesterol; 368 mg sodium.

———

Three-Bean Garden Chili

This hearty meal is packed with fibre-rich legumes, providing 16 grams of fibre per serving. Cocoa and cinnamon give the chili a unique, subtle flavour that will leave your guests guessing at the secret ingredients that make it taste so good, Beck writes. This easy chili freezes well.

15 ml (1 tbsp) canola oil

500 ml (2 cups) chopped onion

3 cloves garlic, crushed

375 ml (1 1/2 cups) diced red bell pepper

375 ml (1 1/2 cups) diced green bell pepper

2 cans (each 796 ml/28 oz) diced tomatoes

1 can (540 ml/19 oz) kidney beans, drained and rinsed well

1 can (540 ml/19 oz) black beans, drained and rinsed well

1 can (540 ml/19 oz) chickpeas, drained and rinsed well

250 ml (1 cup) chopped carrot

125 ml (1/2 cup) corn kernels, fresh or frozen

30 to 45 ml (2 to 3 tbsp) chili powder

30 ml (2 tbsp) unsweetened cocoa

2 ml (1/2 tsp) cinnamon

1 ml (1/4 tsp) cayenne pepper, or to taste

30 ml (2 tbsp) tomato paste

Freshly ground black pepper, to taste

In a large saucepan, heat oil over medium heat. When pan is hot, add onion and saute for 8 to 10 minutes. Add garlic and bell peppers and saute for 2 to 3 minutes.

Add tomatoes, kidney beans, black beans, chickpeas, carrot, corn, chili powder, cocoa, cinnamon, cayenne pepper and tomato paste. Stir to combine. Season with black pepper. Cover and bring to a boil; reduce heat and simmer for 35 minutes.

Makes 8 servings.

Nutrition information per 375-ml (1 1/2 cup) serving: 280 calories; 14 g protein; 4 g total fat (1 g saturated fat); 51 g carbohydrate; 13 g fibre; 0 mg cholesterol; 375 mg sodium.

Source: "The Plant-Based Power Diet: 10 Simpler Steps to a Healthier, Leaner, Energetic You" by Leslie Beck (Penguin, 2013).

Rate this
This article has not yet been rated.

We want you to tell us what you think of our articles. If the story moves you, compels you to act or tells you something you didn’t know, mark it high. If you thought it was well written, do the same. If it doesn’t meet your standards, mark it accordingly.

You can also register and/or login to the site and join the conversation by leaving a comment.

Rate it yourself by rolling over the stars and clicking when you reach your desired rating. We want you to tell us what you think of our articles. If the story moves you, compels you to act or tells you something you didn’t know, mark it high.

Sort by: Newest to Oldest | Oldest to Newest | Most Popular 0 Comments

You can comment on most stories on brandonsun.com. You can also agree or disagree with other comments. All you need to do is register and/or login and you can join the conversation and give your feedback.

There are no comments at the moment. Be the first to post a comment below.

Post Your Comment

The Brandon Sun does not necessarily endorse any of the views posted. Comments are moderated before publication. By submitting your comment, you agree to our Terms and Conditions. New to commenting? Check out our Frequently Asked Questions.