Crispy Roasted Chickpeas

Last Year's Post: Salmon Orzo Salad with Lemon and Pea Pods
Two Years Ago:  Manchego Cheese Quesadilla with Pepper Jam

Just because there aren't enough controversies going on in the world at the moment, allow me to add another: how to roast chickpeas.  I recently realized that there are a bunch of recipes out there with the goal of producing a nice, crisp snack, but they all vary - add olive oil before or after roasting?  how long to roast?  add spices before or after roasting?  etc. etc.

For my initial attempt which was to be a garnish on a middle eastern salad, I used the compromise approach of putting the olive oil and spices on the chickpeas midway through roasting, and I roasted them for 50 minutes as specified in the recipe.  The result was hard, crunchy chickpeas with burnt spices.  Yum.

So, I decided to get scientific and compared roasting with and without oil and for various time periods (both without spices, I learned that lesson already).  I also wanted to check on how crisp they were the next day, because one recipe suggested they lose crispness within hours.  I divided one can of chickpeas (which contained 240 chickpeas, by the way) into two camps:  add oil before roasting, and add oil after.

 For each of those two groups, I roasted equal amounts for 20, 30, 40 and 50 minutes respectively.  The results are shown below - the chickpeas roasted with oil are on the bottom, and the ones roasted without are on the top.  From left to right, you can see the results after 20, 30 40 and 50 minutes.

Surprisingly, the addition of oil or not before roasting made no discernible difference in taste or texture.  The chickpeas roasted for 20 minutes changed texture slightly, but I wouldn't call them crisp.  And the ones roasted for 50 minutes were too dark and had a slightly burnt taste.  Both groups roasted for 30 and 40 minutes were crisp, although my personal preference leaned more toward the 30 minute batch.

So, then I added olive and salt to the 30 and 40 minute batches even if they had olive oil before roasting, because it's necessary to make spices stick.  All four tasted great.  And finally, I left them out overnight to test their texture in the morning, and all four remained crisp.  Success!

Having said all that, these crispy chickpeas are a great and healthy snack, and a wonderful garnish for all sorts of other dishes - salads and soups in particular.  You can change the flavor profile by changing the spices to suit any type of cuisine.  Have fun!

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Crispy Roasted Chickpeas

Makes about 1 cup

1 (15 ounce) can chickpeas

1 tablespoon olive oil

Salt and pepper

1-2 teaspoons spices or finely chopped herbs such as chili powder, cumin, smoked paprika, rosemary, thyme, curry powder, etc.

Preheat oven to 400d.

Thoroughly rinse and drain the chickpeas, then spread out on a clean dishtowel and pat dry.  Remove any loose chickpea skins.  Spread the chickpeas in a single layer on a baking sheet.  Roast in the oven for approximately 30-35 minutes until light golden, stirring the chickpeas or shaking the pan every 10 minutes.  Remove from the oven and drizzle with the olive oil, then add salt, pepper and your desired seasonings to taste.  Stir with a spoon to coat evenly, then let cool in a single layer.  When completely cool, store in an airtight container. 

Minestrone Soup

Last Year's Post: Miso-Glazed Sea Bass
Two Years Ago:   Pasta Arrabiata

There comes a time every winter when everyone has a cold or flu, or just needs a warm and nutritious meal.  Minestrone soup is maybe not quite as famous as chicken soup in that category, but it should be.  It's full of nutritious vegetables, tomatoes, beans and pasta and it's absolutely delicious.  I was particularly interested in a recent cooking show where the chef said her 14-year-old daughter (and friends) absolutely love Minestrone; apparently kids will eat vegetables if they're in the right form.

I love soup, but the soups you find in a restaurant or grocery store have appalling amounts of sodium - usually more than is recommended for an entire day.  The solution is to make your own.  Canned vegetables and broths are also high-sodium culprits, so be sure to use the low-sodium or no-salt-added versions and you'll be fine.  You can always add salt as you're cooking or at the table and you'll still be nowhere near what the restaurant version would have contained.

This soup is easy to make but requires quite a bit of chopping.  I wanted to make it on a day where I wasn't going to be home until near dinnertime, so I did the chopping a day in advance and stored everything in plastic containers in the refrigerator.  That probably saved a good half hour so the soup was ready in about 45 minutes which isn't bad for a weeknight.  It's delicious right away, but it also reheats well and freezes well if you have leftovers.  Or, you could give a container of soup to a friend or co-worker who's a little under the weather.  Or just loves soup.

Served with some toasted garlic bread on the side, you've got a very satisfying yet healthy and vegetarian meal.

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Minestrone Soup

Serves 6-8

2 tablespoons extra-virgin olive oil

1 large onion, diced

4 cloves garlic, diced

2 stalks celery, diced

1 large carrot, diced

1/3 lb green beans (about 1 ½ cups), trimmed and cut into 1” pieces (or can substitute diced zucchini)

1 teaspoon dried oregano

1 teaspoon dried basil

Kosher salt and freshly ground black pepper

1 14-ounce can crushed tomatoes

1 28-ounce can no-salt-added diced tomatoes

6 cups low-sodium chicken broth

1 15-ounce can low-sodium kidney beans, drained and rinsed

1 cup whole-grain elbow pasta (such as Barilla), uncooked

1/3 cup grated or shredded parmesan cheese

2 tablespoons chopped fresh basil or flat-leaf parsley

Heat the olive oil in a large pot over medium-high heat.  Add the onion and cook until translucent, about 4 minutes.  Add the garlic and cook 30 seconds.  Add the celery and carrot and cook until they begin to soften, about 5 minutes.  Stir in the green beans, dried oregano and basil, ¾ teaspoon salt and ½ teaspoon black pepper; cook 3 more minutes.

Add the diced and crushed tomatoes and the chicken broth to the pot and bring to a boil. Reduce the heat to medium low and simmer 10 minutes.  Stir in the kidney beans and dry pasta and cook until the pasta and vegetables are tender, about 10 minutes.  Taste and adjust salt if needed.  Ladle into bowls and top with parmesan and basil.

Broccoli Cheese Stuffed Sweet Potatoes

Last Year's Post: Chicken with Caramelized Onion and Cardamom Rice
Two Years Ago:   Mustard Swordfish Kebabs

I should state right up front that The Lawyer and I don't really care for sweet potatoes, having first encountered them in the ever-popular brown-sugar-and-mini-marshmallow baked casserole.  Having said that, we're trying to eat healthy and more vegetarian entrees so I decided to push the envelope a little.  Many stuffed sweet potato recipes use whole black beans as the major part of the stuffing.  The combination of a soft potato with soft beans seemed unappealing to me - it needed some crunch.  This recipe combines crisp-tender broccoli with a healthy sauce made from pureed white beans and a small amount of cheddar cheese, which lends protein and creaminess to the stuffing without the fat and calories of a normal cheese sauce.  And it worked!  Sprinkle a little extra cheese on top and pop the potatoes back in the oven to heat the stuffing, melt the cheese, and crisp the edges of the potato skin.  Dollop on a little sour cream or Greek yogurt, garnish with some green onions, and you've got a delicious vegetarian entree.  This whole sweet potato thing might just work out after all.

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Broccoli Cheese Stuffed Sweet Potatoes

Serves 4

4 large sweet potatoes

2 tablespoons olive oil, divided

Kosher salt and freshly ground black pepper

Your favorite spice blend for vegetables, optional

1 head broccoli

2 cloves garlic, minced

1 pinch red pepper flakes

15-ounce can white beans, drained and rinsed

¾ cup water

1 cup shredded sharp cheddar

½ cup sour cream or Greek yogurt

Sliced green onions, for garnish

Preheat oven to 450d.

Wash and scrub the sweet potatoes; pat dry.  Prick all over with a fork.  Use 1 tablespoon of olive oil to rub the outside of the sweet potatoes.  Place them in the oven directly on the oven rack and roast for 50 minutes, or until tender.

Meanwhile, cut the broccoli into small florets.  Heat the remaining tablespoon of olive oil in a skillet and then add the garlic.  Stir for 20-30 seconds, then add the broccoli, pinch of red pepper, and a few pinches of salt.  Sauté until the broccoli is bright green and crisp-tender, 5-7 minutes. Set aside.

In the bowl of a food process, blend the beans, 3/4 cup water, ½ cup shredded cheese, and ½ teaspoon kosher salt until smooth.  Taste and adjust seasonings if needed.  In a medium bowl, combine the cheese sauce with the broccoli.

When the potatoes are done, remove them from the oven and cut open down the center.  Remove some of the flesh from the middle, then sprinkle the inside of each potato with salt and pepper or your favorite vegetable seasoning.  Divide the cheese and broccoli mixture between the potatoes.  Top with the rest of the shredded cheese, then place the potatoes back in the oven for a few minutes until the cheese is melted.  Top with sour cream or yogurt and green onions and serve.

Mexican Baked Egg Casserole

Last Year's Post:  Pesto for the Freezer
Two Years Ago:   Smoked Turkey, Kale and Blue Cheese Sandwiches

When I first saw this recipe from a restaurant in Mexico City I fell in love with the little individual casserole dishes they used and spent a fair amount of time looking for "individual casserole dishes with handles" online until I realized they were actually French onion soup bowls, easily found at my local Bed, Bath and Beyond.  You may choose to make a large family casserole instead but I'm obsessed with anything individual or miniaturized so I just had to have them.

Anyway, this casserole is equally perfect for a weekday dinner or a lazy weekend brunch with layers of beans, ham or turkey, eggs, salsa and cheese all baked until the cheese is nice and gooey.  The original recipe called for re-fried beans, thin slices of ham, eggs, red salsa, and cheese.  I made it lighter by using whole beans instead of re-fried and salsa verde instead of ranchero sauce (basically red salsa) but the specifics are up the you - any beans, ham or turkey, red salsa or green, and your favorite cheese.  You can cook your own beans and make your own salsa verde (my favorite recipe follows) or you can buy a can of beans and a jar of your favorite salsa, which is perfectly fine.

Assuming you have beans and salsa already prepared, this dish takes about 20-25 minutes to prepare so it's pretty easy even for a weeknight dinner.

 I sauteed the ham in a little butter to add color and flavor but that's optional.

Then you start layering: salsa verde, beans, ham, egg, more salsa, cheese.

Pop them in the oven for a few minutes until the cheese melts and you're done.  One tip -  slightly undercook your eggs (although making sure the whites are done) because they'll cook a little more in the oven.  If you don't like runny yolks that's fine, but they add a nice rich sauce as you eat.

I served the eggs with toast and strawberries for brunch, but if I served the eggs for dinner I would probably add either tortilla chips or warm tortillas alongside.

One last thought about the Salsa Verde - it's lighter and brighter than red salsas and totally delicious when the vegetables are grilled for a nice smoky touch.  And it's easy:  grill, puree, then simmer for a few minutes with some lime juice.  The salsa keeps well in a tightly covered jar in the refrigerator for up to a week or for several months when frozen.  I always make this salsa and my favorite red salsa every fall and freeze plenty for the winter months.

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Mexican Baked Egg Casserole

Serves 4

2 teaspoons olive oil

4 eggs

Salt and pepper

Non-stick spray

1 tablespoon butter

1 ½ cups chopped turkey or ham

2 cups whole black or pinto beans (rinsed and drained)

2 cups red salsa or Salsa Verde (recipe follows for Salsa Verde)

2 cups (about 8 ounces) shredded cheese such as Oaxaca, mozzarella or cheddar

Preheat oven to 375d.

In a medium skillet over medium-high heat, heat the olive oil.  Crack each egg into a small bowl one at a time and slide into the skillet (this prevents any shell bits from getting in the skillet).  Alternately, use a small individual egg pan to cook each egg.  Cook until the eggs are just shy of the way you like them since they’ll cook a little more in the oven, but make sure the whites are fully cooked.  Remove to a plate and set aside.

Melt the butter in a medium non-stick skillet and sauté the turkey or ham pieces for a few minutes until lightly browned.  Set aside. Warm the beans and salsa separately in the microwave. 

To assemble, spray a casserole dish (or individual ramekins or soup bowls) with non-stick spray.  Add a thin layer of salsa, then the beans and ham or turkey.  Place the eggs on top, then cover with a generous layer of salsa and add the shredded cheese over all.

Place in the oven until the cheese has completely melted, 8-10 minutes, then turn to broil for 30-60 seconds to lightly brown the cheese if desired.  Serve immediately.

Salsa Verde

Makes about 4 cups

6 unpeeled garlic cloves

11 fresh tomatillos, husked, rinsed

1 large onion, quartered through root end

3-4 jalapeno chiles

½ cup chopped fresh cilantro

1 teaspoon sugar

Coarse kosher salt

2 tablespoons olive oil

1 cup low-sodium chicken broth

4 tablespoons fresh lime juice

Chicken Quinoa Salad with Nectarine Vinaigrette

Last Year's Post: 33 Recipes for Hot Summer Days
Two Years Ago:  Shrimp Fried Rice

This is a very healthy and refreshing salad that's perfect for summer with cool cucumber, sweet cantaloupe and a beautiful fresh nectarine vinaigrette.  I had some leftover roasted chicken so I added it, but you could easily leave it out for a very satisfying vegetarian meal because the quinoa and beans are both excellent sources of protein.  At the risk of sounding trendy I would even call this a power salad due to all the healthy ingredients and proteins.

The ingredients are flexible:  use whatever beans you prefer, switch the cantaloupe for another honeydew or watermelon, and use a different grain other than quinoa if you have one on hand.  I used red quinoa just because I like the color, but white quinoa is more readily available and tastes just about the same.  If you want to try red quinoa, it's usually available in health food stores.

I've also been trying to incorporate more beans into our diet lately so I was inspired to cook some tepary beans for this salad, but you can certainly used canned beans as a faster alternative.  And while you're at it, pick up a rotisserie chicken from the deli and some already cut-up melon chunks in produce - then all you have to do is cook some quinoa and do a little prep work.  Quinoa holds well in the refrigerator so you can make it in advance.  I initially thought the nectarine vinaigrette would lose freshness, but it held up very well for the following three days while we had leftovers for lunch.

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Chicken Quinoa Salad with Nectarine Vinaigrette

Serves 4

For the vinaigrette:

1 nectarine, pitted and chopped (removing the skin is optional)

2 tablespoons apple cider vinegar

¼ cup canola oil (or other light oil)

¼ teaspoon black pepper

Pinch of salt

For the salad:

2 teaspoons canola oil

½ cup uncooked red or white quinoa

2 cups shredded cooked chicken (optional)

2 cups cooked beans (your favorite), drained and rinsed

1 cup toasted pepitas (or other nuts of your choice)

3 cups chopped baby arugula

2 cups seeded chopped English cucumber

2 cups cantaloupe cut into small cubes (or honeydew or watermelon)

To prepare the vinaigrette, combine the nectarine pieces and apple cider vinegar in a blender and puree until smooth.  Transfer to a bowl or jar and add oil, pepper and salt.  Whisk or shake to combine.  Set aside.

Heat the canola oil in a large saucepan over medium-high heat.  Add the quinoa and toast, stirring frequently, for about 6 minutes.  Add one cup of water and stir, cover the pot, and simmer over low heat for 12-14 minutes.  Remove from heat and drain any water still remaining. 

Arrange the all the salad ingredients in a pretty pattern in shallow bowls or plates.  Drizzle the nectarine vinaigrette over all or serve on the side.