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Sharing a journey into the world of fabulous vegan food.


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Chickpea and Pasta Soup with Light Rye Bread #veganMoFo

Chickpea and Pasta Soup with Light Rye Bread

Chickpea and Pasta Soup with Light Rye Bread

For todays soup, I have made a Chickpea and Pasta soup with a Light Rye Bread. Very fitting for the first day of Fall.

Time is really slipping by this month. It is hard to believe we are already in the fourth week of Vegan MoFo. In order to complete my 20 posts, I will have to be a little creative and double up one day, as I have just realised that I will only be able to squeeze 19 in before the end of September. Oh Well, I guess I will just slip in one extra…..:)

Enjoy,

Chickpea and Pasta Soup with Light Rye Bread

Chickpea and Pasta Soup with Light Rye Bread

Chickpea and Pasta Soup

Serves  10

  • 1 lb dried chickpeas
  • 2 tsp bicarbonate of soda
  • 2 Tbsp flour
  • 2 Tbsp salt
  • 3 litres vegetable stock or water
  • 3 rosemary sprigs
  • 8 garlic cloves, peeled and crushed
  • 1/2 cup extra virgin olive oil
  • 1 lb skinned fresh tomatoes, seeded
  • 10 oz small tubular pasta such as ditalini
  • flat-leaf parsley, optional

Put the chickpeas in a bowl and cover with plenty of water. Mix together the bicarb of soda, flour and salt and add enough water to make a thin paste. Stir this mixture into the bowl with the chickpeas and leave to soak for at least 12 hours – preferably overnight.

When the chickpeas have doubled their size they are ready to be cooked. Drain and rinse. Put them in a large stockpot and add the vegetable stock or water. Tie the rosemary sprigs in a muslin bag and add to the stockpot. Do not be tempted to just add the rosemary sprigs without the bag, as I did. The rosemary will fall apart and you will spend a long time fishing out the stems and leaves.

Add the garlic to the stockpot and pour in half the oil. Cover the pan tightly and bring to the boil. Lower the heat and cook over the lowest simmer until the chickpeas are tender, which can take two or three hours. Do not uncover the pan for the first hour and a half, or the chickpeas will harden. For the same reason, do not add any salt until the chickpeas are nearly ready.

When the chickpeas are tender, remove  the rosemary bundle. Purée the tomatoes through a food mill or in a food processor and add to the soup with their juice. Stir well, add salt and pepper to taste and cook for a further 10 minutes or so. .

Before you add the pasta, check that there is enough liquid in the pot. You may have to add some boiling water. Now, add the pasta and cook till al dente. I like to add some freshly chopped flat-leaf parsley, but the glory of this soup will be undiminished if you prefer not to. Garnish with flat leaf parsley and drizzle with extra olive oil if you like.

Chickpea and Pasta Soup with Light Rye Bread

Chickpea and Pasta Soup with Light Rye Bread

Light Rye Bread

Makes one loaf

  • 1 ¾ cups + 3 Tablespoons warm water
    2 ¼ teaspoons, or one ¼ ounce package active dry yeast
    2 ½ cups bread flour
    1 ½ cups light rye flour
    1 ¾ tspn salt
  • 1 Tbspn sugar
  • 2 tspn caraway seeds

Activate the yeast
In a small mixing bowl, whisk together the warm water and yeast. Allow the mixture to sit for about 10 minutes so the yeast activates.

In a medium mixing bowl, whisk together the bread flour, light rye flour and salt until well incorporated.

In another medium mixing bowl, whisk together the sugar, caraway seeds and stir until just combined. Whisk in the warm water mixture from

Mix the dough
Add the wet ingredients to the bowl containing the dry ingredients and stir with a wooden spoon in one circular direction for 1 minute. Now stir in the opposite direction for 1 minute.

Coat the ball of dough in vegetable oil
Add about 1 Tablespoon olive oil to another medium mixing bowl and spread it around the inside with your fingers. Use a spatula to scrape the dough into the oily bowl. With dampened fingers, form the dough into a ball and rotate it around in the inside of the bowl so it’s coated in oil.

Let the dough rise
Cover the bowl with a plastic bag and let it rise in a warm place until it’s doubled in size, about 1 ½ hours.

Let the dough rise once more
Degass the dough by pressing on it with dampened hands several times until no more gas comes out of the dough. Form the dough into a ball again and let it rise until it’s doubled in size, about 1 ½ hours.

Proof the dough
The dough can now be proofed by gently forming it into a lightly oiled loaf pan and allowed to sit covered with a plastic bag until it reaches about 80% to 90% of it’s intended size, which should be about 40 minutes. The proofing stage is where the dough takes most of it’s shape. It’s important to leave room under the plastic bag so the dough can rise sufficiently.

Preheat your oven to 375F  Remove the plastic bag so the dough can rest for about 10 minutes while your oven is preheating. During the baking process, the dough will rise another 10% to 20% of it’s intended size in the process known as oven spring. Bake 40 to 45 minutes or until the bottom of the loaf sounds hollow when the loaf pan is tapped.

Cool the  bread  completely before removing it from the loaf pan.

Chickpea and Pasta Soup with Light Rye Bread

Chickpea and Pasta Soup with Light Rye Bread

Nutrition Facts
Serving Size 456 g
Amount Per Serving
Calories 543 Calories from Fat 133
% Daily Value*
Total Fat 14.7g 23%
Saturated Fat 1.9g 10%
Cholesterol 21mg 7%
Sodium 2224mg 93%
Potassium 641mg 18%
Total Carbohydrates 86.4g 29%
Dietary Fiber 15.0g 60%
Sugars 8.4g
Protein 19.5g
Vitamin A 1% Vitamin C 5%
Calcium 8% Iron 38%
Nutrition Grade A-
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points
Chickpea and Pasta Soup with Light Rye Bread

Chickpea and Pasta Soup with Light Rye Bread

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Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables, Vegan MoFo Recipe #14

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables

 

Mmmm, I love Pizza. This pie was made with a purchased whole grain thin crust base. You could also use a flatbread, wrap or pita.

What I don’t love about pizza is feeling guilty after I eat it. Too much oil and grease.

With this pizza, there is no guilt involved. The whole grain base is thin and not at all heavy. The Chickpeas Cheese, is light but has such incredible flavour (it almost didn’t make it onto the pizza, after I tasted it, I seriously considered just sitting down with a spoon and eating it out of the bowl) and the vegetables are freshly roasted, soft and delicious.

This makes four servings. Or, as in my case, one supper and a slice to take to work the next day for lunch (which I actually ate first thing in the morning because I knew it was in my lunch bag and couldn’t wait till lunch to eat it) Yes, I ate three slices for supper, but it was so good and I enjoyed every bite.

Let me know if you can stop at one slice 🙂

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables

 

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables

 

  • I thin crust whole grain pizza base

Smokey Chickpea Cheese:

  • 1/2 tin chickpeas drained
  • 1 head oven roasted garlic
  • 1/4 cup nutritional yeast
  • juice of half a lemon
  • 1/4 tspn smoked paprika
  • 2 – 4 tblspns water

Roasted Vegetables:

  • 2 – 4 tblspns olive oil
  • 1/2 small yellow zucchini sliced
  • 1 tomato coarsely sliced
  • 3 cremini mushrooms sliced
  • 1 small onion sliced
  • 1/2 red pepper sliced
  • handful baby spinach or baby bok choy
  • fresh ground black pepper

Preheat oven to 375

Toss vegetables with olive oil and spread on baking tray.

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables

Bake at 375 for 10 – 15 mins.

At the same time, cut the very top off the head of garlic, drizzle with olive oil and bake with the veggies.

remove vegetables from oven and set aside.

Squeeze garlic soft garlic cloves out of peel.

Place garlic cloves,  chickpeas, nutritional yeast, lemon juice and paprika into food processor. Process until smooth and creamy, adding water if necessary. You will need to scrape down the sides a couple of times.

Spread the chickpea mixture on the pizza base.

Spread the roasted vegetables on top.

Return to oven and bake for 10 – 15 mins.

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables

Whole Grain Pizza with Smokey Chickpea Cheese and Roasted Vegetables

Note: Nutritional Information below does not include the pizza base.

 

Nutrition Facts
Serving Size 222 g
Amount Per Serving
Calories 377
Calories from Fat 160
% Daily Value*
Total Fat 17.8g 27%
Saturated Fat 2.4g 12%
Cholesterol 0mg 0%
Sodium 22mg 1%
Total Carbohydrates 43.0g 14%
Dietary Fiber 13.0g 52%
Sugars 8.3g
Protein 16.2g
Vitamin A   22% Vitamin C 99%
Calcium 8% Iron 35%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points

 

 

 

 

 


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Moroccan Style Chickpeas, Chard and Fennel with Couscous

 

Moroccan Style Chickpeas, Chard and Fennel with Couscous

Moroccan Style Chickpeas, Chard and Fennel with Couscous

Wow, the CSA basket was not just full this week, it was literally overflowing with goodies.

CSA Basket number six

CSA Basket number six

Three of the group were swiss chard, green onions and fennel, so this recipe is perfect to utilise all three in one place. Not only that, this recipe uses all the Fennel, yes those lovely feathery fronds too.

I love stews and soups, and this summer, we have had a lot of schmagy (my technical term for gray, cloudy, wet) days, so a nice stew fits in well.

Now, I do not know how accurate my title is regarding the “Moroccan Style”, but the aroma of the spices cooking just made me think “Moroccan”.

One special note about this recipe, while, I do not have any issues with the texture of my food, you might want to make sure that when you finely chop the fennel fronds, you really chop them fine, otherwise you do get long feathery pieces (you might be able to see some in the pictures, because I didn’t worry too much about getting them really fine.)

This dish is quite spicy on its own, but once you pair it with the couscous, the spiciness tones right down. You could also serve it with brown rice, pasta or quinoa.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Moroccan Style Chickpeas, Chard and Fennel with Couscous

Makes 4 generous servings

  • 1 1/4 cups dried chickpeas soaked in water for 6 hours or overnight (or 3 cups canned, and omit the soaking and first hour of cooking)
  • 1 bunch swiss chard, rinsed thoroughly, then, stems and leaves separated and both coarsely chopped
  • 2 tblspns olive oil
  • 1 medium onion, chopped
  • 4 spring onions chopped
  • 1 large fennel bulb, trimmed and chopped with fronds chopped finely and set aside (see special note above)
  • 6 cloves garlic minced or grated
  • 1 tspn coriander
  • 1 tspn ground caraway
  • 2 tspns cumin
  • 1/2 tspn cayenne pepper
  • 4 tblspns tomato paste dissolved in 1 cup water
  • 1/1/3 cups cousous
  • 1 cup hot vegetable broth

Drain chickpeas and transfer to a large pot. Cover with water and bring to a boil. Reduce heat and simmer for one hour. (omit this step if using canned chickpeas).

Heat oil over medium heat. Add onions, fennel bulb (not fronds) and cook stirring until tender, approx five mins.

Add the chard stems and cook for a few mins more until they begin to soften. Add garlic and spices, mix well and allow to cook 1 min. Add cayenne and dissolved tomato paste. Cook another min or two.

Add the drained chickpeas and 2 cups additional water. Bring back to a simmer. Add salt to taste and cover and let simmer for 20 mins or until chickpeas are tender and flavours have developed.

Stir in the chard greens and the choped fennel fronds. Simmer for an additional 10 to 15 mins. Remove from heat.

Place couscous in large bowl, add hot vegetable broth and cover for 2 to 5 mins.

Remove cover and fluff couscous with fork.

Serve couscous in wide bowls topped with stew.

Moroccan Style Chickpeas, Chard and Fennel with Couscous

Moroccan Style Chickpeas, Chard and Fennel with Couscous

Nutrition   Facts

Amount   Per Serving

Calories   850

Calories from Fat 149

Total   Fat 16.6g

Saturated Fat

2.0g

Trans Fat

0.0g

Cholesterol   0mg

Sodium   406mg

Total Carbohydrates 142.9g

Dietary Fiber 33.7g

Sugars 22.5g

Protein   37.7g

Nutrition   Grade A

Nutritional Analysis

Good points