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

If you've enjoyed this post and would like to keep in touch please sign up for my free email newsletter.

You can also visit my website and follow me on Facebook, Twitter, Pinterest and LinkedIn.

Kadoo Pish Gaza - Iranian Courgette (Zucchini) Dip

Kadoo pish gaza – courgette (zucchini) dip - is a simple recipe from Iran which is traditionally served at breakfast time, or as a starter, with thin, flat bread. You can also eat it as a snack with crackers or vegetable sticks.

Courgettes or zucchini are a type of summer squash that resemble a cucumber in size and shape. They 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.

Tomatoes are an excellent source of vitamin C, carotenes (especially lycopene), biotin and vitamin K. They're also a very good source of B vitamins and dietary fibre.

Lycopene has been shown to be extremely protective against breast, colon, lung, skin and prostate cancers. It's also been shown to lower the risk of heart disease, cataracts and macular degeneration.

Ingredients

• 450g/1lb courgettes (zucchini)

• 1 tsp salt

• Juice ½ lemon

• 1 tbsp olive oil or 2 tbsp water

• 1 onion, finely chopped

• 225g/8oz tomatoes, blanched (placed in boiling water for a few minutes to soften and split the skins, making it easy to remove them), skinned, chopped.

• ½ tsp black pepper

• 1 tsp ground paprika

• Salt to taste

• Fresh parsley to garnish (finely chopped)

Method

Cut 0.6cm/¼” from head and tail of each courgette (zucchini), then grate into a bowl. Mix in 1tsp salt and lemon juice. Allow to sit for 20 minutes. 

Meanwhile, heat oil or water in a saucepan and sweat onion until soft and translucent. Add tomatoes, pepper and paprika and cook gently for 10 minutes.

Squeeze excess liquid out of courgettes (zucchini), add to pan and cook for a further 10 minutes or until the courgettes (zucchini) are tender. If there is still a lot of liquid left in the pan after 10 minutes, cook for longer to reduce it otherwise your dip will end up too watery.

Blend to a smooth puree and season to taste. Serve garnished with fresh parsley, with flat bread or crackers.

Nutritional information

If you've enjoyed this post and would like to keep in touch please sign up for my free email newsletter.

You can also visit my website and follow me on Facebook, Twitter, Pinterest and LinkedIn.

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).

If you have enjoyed this post and would like to keep in touch please sign up for my free email newsletter.  

You can also follow me on Facebook, Twitter, Pinterest and LinkedIn and visit my website.