• Sujata Kale-Banerjea

Chickpea Stew with Pumpkin and Collard Greens

Last Sunday, I had an opportunity to participate as a Nutrition Practitioner at a cool workshop with Dr. Greg Curnew. He had chosen a topic for the workshop, "Beans". Such an amazing topic as legumes are really an amazing powerhouse of so many nutrients such fiber (about a cup per 15 grams) and so low in glycaemic load due to it's high fiber. They also contain some omega 6's and Omega 3's in beans like edamame.


Legumes are rich source of protein, vitamins and minerals, but sometimes it is not easy to assimilate the amino acids from them. They naturally contain what is called as anti-nutrients, molecules that may come in the way of nutrient assimilation. Sometimes people complain of gas, bloating, indigestion etc when consuming legumes, many people have gas, bloating, indigestion etc. Soaking, sprouting, and cooking will help you to reduce the anti-nutrients and to enhance the protein, micro-nutrient and digestibility of pulses and legumes.


During the workshop, Dr. Subhas Ganguli also mentioned that it is best not to slow cook as due to the slow cooking process some of the toxins will pollinate instead of getting destroyed.


This is a nutrient packed, delicious, and hearty meal that will not only fill you up, but will also satisfy your taste buds. For those that love pumpkin, you HAVE to try this recipe!

Ingredients:

  • 250 cooked chickpeas

  • 1 medium onion or 3 shallots

  • 1 clove garlic minced

  • 1 inch ginger minced

  • 1 medium tomato chopped

  • 2 cups of pumpkin or squash diced

  • 1 small stick stick kombu

  • 3 cups of collard, mustard, and turnip greens chopped (can be replaced with spinach)

  • 4 cloves

  • 1 black cardamom

  • 1 inch cinnamon

  • 1 bay leaf

  • 1 tsp turmeric

  • 1/2 tsp cayenne

  • sea salt (to taste)

  • 1 tbsp cooking oil ( What is your preference?, I recommend for this dish: Ghee or Coconut oil. Metabolic Balance readers can stick to their healthy fat recommendations on their individual plans)

  • 1/2 cup veg broth

  • 3/4 cup full fat coconut milk or (Metabolic Balance strict phase readers use veg broth)

  • Garnish: a wedge of lime

Method:

  1. Heat a cast iron pan, add the oil and all the whole spices.

  2. Stir in the chopped onions and sprinkle with sea salt.

  3. Sauté until brown (not burnt), and add the turmeric, tomatoes, ginger, and garlic. Stir until well mixed with the onions and aromatic.

  4. Add in the pumpkin and veg broth and kombu.

  5. Cover and cook till pumpkin is almost tender.

  6. Add in chickpeas, greens, coconut milk, sea salt, curry powder, and cayenne.

  7. Stir well and allow the flavours to assimilate.

  8. Serve in your favourite bowl and enjoy!

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