Chick peas: two recipes

Chick peas are an ideal food to have on hand when you want something quick and tasty. I am referring to the caned chick peas here not the dry one. The dried peas need to be soaked before you can use them.

You can open a can of chick peas, rinse them very well and they re ready to sue. They recipe following is one good example of how useful they can be. There are two reasons to rinse canned chick peas well before using; one is to remove the sodium and tow is to remove the liquid that they are packed in, soaking improves tatse and reduces your sodium intake. When shopping look for low sodium varieties.

Chick pea sandwich spread:

Ingredients:

• 1 medium-small carrot
• 1 stick celery
• 2 spring onions (green onion, scallion)
• 1 can (425g, 15oz) chickpeas (garbanzo beans)
• 2 tsp mustard
• 2 tbsp sweet pickle relish
• Black pepper to taste.

Preparation;

1. Peel and grate the carrot. Finely chop the celery and spring onions.

2. Drain and rinse the chickpeas; mash them with a fork,

3. Mix all ingredients together and season to taste.

Keeps in the fridge for a week - Spread some on whole wheat bread add a little mustard (your choice) and some romaine lettuce and you have lunch.

Chickpeas are healthful, with a half-cup offering 140 calories, six grams of protein, five grams of fiber, 1.6 milligrams of iron, 200 milligrams of potassium, and just over one gram of fat. They’re also a very good source of manganese, and offer good amounts of vitamin B6 and folate.

Friends will be calling soon to get rid of their zucchini or perhaps you are growing your own and seeking recipes. Well here is one that will help you sue up those prolific zukes.

Ingredients:

3 medium zucchini (about 6 ounces each)

½ sea teaspoon salt

4 tablespoons white vinegar

1 clove garlic, minced

½ cup olive oil

1 cup drained canned chickpeas

3 green onions, minced

1 canned chipotle chili in adobo sauce, drained, seeded, minced

1 ripe avocado, pitted, pared, cut into 1/2-inch cubes

1/3 cup crumbled feta or 3 tablespoons grated Romano cheese

Sliced tomatoes and cilantro sprigs for garnish

Preparation:

Cut zucchini lengthwise into halves; cut halves crosswise into 1/4-inch-thick slices. Place slices in medium bowl; sprinkle with sea salt. Toss to mix. Spread zucchini on several layers of paper towels. Let stand at room temperature 30 minutes to drain.

Combine vinegar and garlic in large bowl. Gradually add oil, whisking continuously until dressing is thoroughly blended.

Pat zucchini dry; add to dressing. Add chickpeas and onions; toss lightly to coat. Cover and refrigerate at least 30 minutes or up to 4 hours, stirring occasionally.

Add chili to salad just before serving. Stir gently to mix. Add avocado and cheese; toss lightly to mix.

Chick peas are a must for any kitchen, buy a few cans when you next shop so that you will always have something quick, tasty and healthy to eat handy.