Monday, July 8, 2013

Meatless Monday with Mindy #18 Warm Salad of Chard and Chickpeas

Welcome to the 18th installment of Meatless Monday with Mindy

I have been a very busy girl these past 2 months,  but I've continued to research nutrition and am still passionate about continually improving my diet to benefit my body and my health.  From the last post you learned my sister had open-heart surgery and must now also pay attention to the foods she puts into her body.  It will be a process for her as she hasn't put much thought, until now, about what she eats except when the scales have shown unfavorable results when she checked in with her doctor.  Now that her heart health  and diabetes is playing a significant role in her decision making, she is seeing the benefits of eating more vegetables and less meat. Let the  learning process begin!  

The Opinion Pages of the New york Times article "Plant Strong is the Way" says, "A whole food, plant-based diet is the healthiest way for everyone to eat. Why? Because plants provide you with all the protein you need — and plant proteins do not cannibalize our bones, promote cancer or increase inflammation like animal proteins do. You can also get all the iron, calcium, and other vitamins and minerals that animal addicts claim you can get only from eating meat. Additionally, you get complex carbohydrates for sustained energy; healthy fats that don’t clog up your pipes; fiber to keep you as regular as a Swiss commuter train; water for hydration; and antioxidants and phytochemicals to zap free radicals. It’s also the best way to lose weight, because if you’re eating plant-based whole foods, you’re eating nutrient-dense foods that make you healthy without taking in extra calories."

Today's Meatless Monday recipe is coming from a UK magazine called Vegetarian Living.  On page 65 of the June 2013 article is a recipe called Warm Salad of Chard and Chickpeas. Not a fancy name, much like the recipe itself, but WOW is this tasty!  The only pre-cursor I would add would be, if you don't like spicy meals, cut back on the chili flakes. Other than that, dig in and enjoy this easy to make and simply delicious vegetarian main dish, or a side dish for any meal.  

Enjoy this dish warm or at room temperature.  If you have any left-overs, it is especially delicious as the flavors will continue to develop overnight.

Warm Salad of Chard and Chickpeas
Serves 4

300g ( or about one bunch) of chard leaves, tough stalks cut off and chopped
1 TBS olive oil
2 medium carrots, peeled and diced coarsely
4 celery stalks, cut into thick slices
2 cloves of garlic, sliced
1 tsp dried chili flakes (or less if spice is an issues)
1 can (15.5 oz or 400g) cooked chickpeas, rained and rinsed
2 TBS tahini paste
juice of 1 lemon (about 2 tsp)
1/3 cup water (90 ml or 3.04 oz)
1 TBS chopped flat leaf parsley
Salt and freshly ground black pepper

 Bring a large pan of salted water to boil. Add the chard stalks and blanch for 2 minutes.  

Then add the leaves and blanch 1 minute further. 

Drain, then roughly chop the leaves. Set aside.

 Return the pan to a low heat and add the oil.  Add the carrots and celery with a generous pinch of salt and sauté for about 5 minutes until they begin to soften and brown slightly.

 Add the garlic and chili flakes and cook for a couple of minutes more. 

 Stir in the chickpeas and season with salt and pepper to taste.

 Cook for an additional 1-2 minutes to allow the flavors to meld. Take off heat and set aside.

 In a bowl, mix the tahini, lemon juice, olive oil and water until you have a smooth sauce. 

 Add the tahini sauce to the chickpea mixture along with the chopped chard and the parsley. 

Stir together gently to mix, and serve.

My Honey LOVED this recipe! it was very good and filling. He says we can do this one again!  Let me know what you think once you make it.

Per serving: cals 324, fat 21g, sat fat 3 g, carbs 22.5g, sugars 7.5 g, protein 13g, salt 1.4 g, fiber 11g

I'd love to know what you're cooking up for Meatless Monday.  Let's blog hop!

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Dave said...

This dish is very good. If I could eat like this all time I don't think I'd miss meat.

Mindy Howell said...

Glad you like it. It was tasty indeed.