Caribbean chick pea (garbanzo bean), sweet potato and courgette (zucchini) curry

If you grow your own courgettes (zucchini) you'll know they seem to ripen all at once and you're scratching your head wondering what to do with them all.

The good news is there are numerous ways you can cook courgettes (zucchini) to create mouth-watering dishes. 

By combining courgettes (zucchini) in different ways with other vegetables, herbs and spices , you can transport your taste-buds to all corners of the globe and say goodbye to those piles of watery mushy pulp on your plate. 

Caribbean cuisine is a fusion of African, American Indian, European, East Indian, Arab and Chinese cuisine. These traditions were brought from many different countries when they went to the Caribbean. In addition, the local population has created styles that are unique to the region.

Ingredients which are common in most islands' dishes are rice, plantains, beans, cassava, coriander (cilantro), bell peppers, chickpeas (garbanzo beans), tomatoes, sweet potatoes, coconut, and any of various meats that are locally available like beef, poultry, pork or fish. 

This plant-based dish combines chickpeas (garbanzo beans), sweet potatoes, courgettes (zucchini), bell peppers, tomatoes, coconut and coriander (cilantro) with a variety of spices to create a healthy, flavourful and delicious curry.

Chickpeas (garbanzo beans) are an excellent source of molybdenum, which is needed for alcohol detoxification. They're also a very good source of fibre, folic acid (especially important during pregnancy), and manganese. In addition, they're a good source of protein, as well as minerals such as iron, magnesium, copper and zinc.

Chickpeas help lower cholesterol and improve blood sugar levels, making them a great food for diabetics and those with insulin resistance.

Sweet potatoes are an excellent source of carotenes, vitamins C and B6. They're also a good source of manganese, copper, biotin, vitamins B2 and B5, and dietary fibre.

Courgettes are low in calories and provide reasonable amounts of vitamin C, potassium and carotenes.

Carotenes are powerful antioxidants and help to protect the body from cancer and other chronic diseases.

Ingredients

• 1 tbsp olive oil

• 1 pinch sea salt

• 1 white onion (peeled and chopped)

• 1 clove garlic (peeled and crushed)

• 1 piece (30g/2oz) fresh root ginger (peeled and grated)

• 1 small hot red chilli pepper (seeds removed, finely chopped)

• 2 tbsp curry powder

• ½ tsp fenugreek seed

• 1 tsp cumin seed

• 10 curry leaves

• 1 tsp ground cinnamon

• 1 can (400g/14oz or 240g/8½oz) chickpeas/garbanzo beans

• 1 large (500g/1lb) sweet potato (peeled and chopped into 2cm chunks)

• 3 tbsp coconut powder dissolved in 1½ cups (350ml/12 floz) water, or 1 can coconut milk

• 2 tbsp arrowroot powder or corn flour (dissolved in a little cold water)

• 1 medium (300g/10½oz) courgette/zucchini (cut into small chunks – sprinkle with 1 tsp fresh lemon juice to prevent browning)

• 1 red bell pepper (seeds removed, cut into small pieces)

• 2 ripe tomatoes (washed and diced)

• 1 dessert spoon sweet white miso (dissolved in a little water)

• 1 tbsp fresh coriander/cilantro (washed and chopped)

Method

1. Add oil and pinch of sea salt to a large saucepan, put on a low heat and add onion. Sweat gently for a few minutes until onion soft and translucent. Add garlic, ginger, chilli pepper and spices (curry powder, fenugreek, cumin, curry leaves, cinnamon), chickpeas/garbanzo beans, sweet potato, 1 cup (½ pint/240ml) coconut milk and diluted arrowroot (adding arrowroot or cornflour at this stage prevents the coconut milk from separating). Simmer for 10-15 minutes until sweet potato begins to soften.

2. Add courgette/zucchini, red bell pepper and tomatoes and simmer for a further 10-15 minutes. Add remaining ½ cup coconut milk.

3. Mix in sweet white miso to taste. Garnish with fresh coriander/cilantro and serve with rice. 

Nutritional information

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Herby lemon chickpea falafels

Falafel is a traditional Arab food, usually served in pitta bread with fresh salad, pickled vegetables and tahini-based sauces.  They can be eaten on their own as a snack or served as part of a meze, which is a mixture of different starters.  They are usually deep-fried but I prefer to brush them with olive oil and bake them in the oven.

Traditionally, falafel are made with chickpeas or fava beans.

According to The Encyclopedia of Jewish Food by Gil Marks,

“The first known appearance of legume fritters (aka falafel) in the Middle East appears to be in Egypt, where they were made from dried white fava beans (ful nabed) and called tamiya/ta-amia (from the Arabic for ‘nourishment’); these fritters were a light green colour inside. Many attribute tamiya to the Copts of Egypt, who practiced one of the earliest forms of Christianity. They believed that the original state of humankind was vegetarian and, therefore, mandated numerous days of eating only vegan food, including tamiya.”

Traditionally, spices and herbs such as ground cumin, ground coriander and parsley are used in falafel but you can add all sorts of different vegetables, herbs and spices to change the flavour.  Here are some ideas:

• Roasted red pepper and fresh basil
• Fennel seeds, carrot and orange zest
• Butternut squash and sumac
• Lemon and fresh coriander

You just need to take care to achieve the right balance between the quantity of chickpeas and the quantity of fresh herbs and vegetables, otherwise the mixture will go mushy and you will not be able to form it into balls.  If your mixture is too mushy you can try reducing the quantity of vegetables used, increasing the quantity of chickpeas and/or adding some chickpea (gram) flour to help to bind it.

Please let me know how you get on if you try this recipe as I am always striving to improve how I explain things.  I'd also like to know what you think of the recipe format, so please leave your comments below.

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Recipe

Serves 4

Ingredients	Method
1 small white onion, finely chopped 1 tablespoon olive oil 1 pinch sea salt	Saute chopped onion in olive oil with a small pinch of salt (the salt draws water out of the onion and lowers the temperature, so prevents burning) on a low flame until soft and translucent.  If the oil sizzles the temperature is too high.
1 small carrot, grated	Add the carrot to the onion and sauté gently
1 can cooked chickpeas, drained and rinsed 1 small handful fresh green herbs, e,g, one or more of parsley, thyme, lemon balm, marjoram, coriander Zest of ½ lemon 1 dessertspoon sweet white miso (shiro miso).  You can just use salt and pepper if you have no miso though you will miss out on all the amazing nutrients in this fermented soy paste. Fresh parsley or coriander to garnish	Put chickpeas, herbs, lemon zest and miso into a blender jug and add the sauted onion and carrot. Blend until smooth. Taste and adjust seasoning as appropriate Shape into small balls about the size of a ping-pong ball, slightly flatten, place on a parchment-lined baking tray and brush with a little olive oil. Bake in a medium oven (180˚C, 350˚F, gas mark 4) for 20-25 minutes or until lightly brown. Garnish with parsley or coriander and serve as a sandwich in pitta bread with salad, on their own as a snack or as one of a selection of starters (meze).

Amchoor Chana

My local health food shop, Earthfare in Glastonbury, has a cornucopia of herbs and spices.  Last time I was there I bought a small packet of mango powder, which is also called amchoor.

Mango powder or amchoor is made from raw green mangoes that are cut, sun-dried, and ground into a pale beige powder.  Mango powder is used much like lemon, but it gives food a tangy, sour taste without adding moisture.  Its tart flavour is used as a souring agent in soups, dals, vegetable dishes and chutneys, especially in northern India.

I had never cooked with mango powder before so I decided to experiment.  As it has a sour flavour, I wanted to balance it with something sweet.

Winter squash is currently in season and has a beautifully sweet taste when cooked slowly, so I decided to combine this with onions, tomatoes, chickpeas and some spices to create a subtle sweet and sour dish.  It was delicious.  So here is my recipe for Amchoor Chana - Chickpeas with Mango Powder.

Amchoor Chana
(serves 4)

Ingredients

• 1 tablespoon olive oil
• 1 pinch sea salt
• 2 medium onions (finely chopped)
• 2-4 cardamom pods, crushed
• 1 teaspoon ground cumin
• ¼ cinnamon stick
• 1 teaspoon mango powder (amchoor)
• 1 teaspoon ground coriander
• ½ winter squash (cut into cubes)
• 1 can chickpeas (drained) or 2 cups freshly cooked chickpeas
• 1 can chopped tomatoes
• 1 dessert spoon white (shiro) miso (dissolved in a little water)

Method

1. Add olive oil, salt and onions to a cooking pot and sauté gently until the onions are soft and translucent.
2. Add the spices and stir for 1 minute
3. Add the winter squash, chickpeas and tomatoes, cover the pot and simmer gently for 30 minutes or until the vegetables are soft.  You may need to add some extra water.
4. Add the white miso.  Taste to check whether the seasoning is to your liking and adjust if necessary.
5. Serve hot with brown rice cooked in turmeric and garnish with fresh coriander.

If you like your dishes with hotter spices, you can also add a whole mild fresh chilli (finely chopped) or half of a bird’s eye chilli (seeds removed and finely chopped).

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