Friday , August 14 2020

HEARTh and HOME – Hot Indian Nights – Chickpeas and Garlic

August in the Midwest is hot and humid. So, why not add some heat to our dinner plates as well? This month we have a plant-based meal inspired by the Indian Subcontinent. Indian food is known for its spicy flavors. This month’s masala-inspired dish is packed with heart healthy and anti-inflammatory spices, including turmeric and ginger.

Chickpeas are a common ingredient in much of the world, and they becoming increasingly popular in North America. They are also known as garbanzo beans. As Americans demand less wheat and more protein, American farmers are planting between 79-86% more chickpeas. They are an excellent source of plant-based protein, fiber, vitamin B-6, magnesium and iron.

Garlic is in season right now in the Midwest. Look for it at your favorite local outdoor market or produce section. Garlic has been used for centuries for its medical benefits, including possible antibiotic properties and the ability to prevent the common cold.

Garlic-Chickpea Flatbread

Makes one flatbread

1 cup chickpea flour

¼ cup brown rice flour

¼ cup cornstarch

1 cup water

1 ½ tablespoons melted ghee
(plus more for cooking)*

½ teaspoon salt

1 garlic clove, minced

Whisk chickpea flour, brown rice flour, cornstarch, melted ghee and salt together. Add in water a little at a time to prevent lumps. Then let sit for 30 minutes, so that the flours and starches soak up the liquid. Stir in the garlic. Heat about a tablespoon of ghee to grease pan. Pour batter into the pan and cook as you would a breakfast pancake (about three to four minutes per side) until the bottom side is golden brown and crisp. Then flip the flatbread with a large pancake turner and cook for two or three minutes more until the other side browns. Remove from pan and slice into wedges to serve. Serve warm.

*Substitute olive oil to make it vegan.

Veggie Masala

4 servings

1 cup chopped onion

1 cup chopped bell peppers

4 cloves of garlic, minced

1 13.5-ounce can full-fat coconut milk

1 10.75-ounce can tomato purée

¼ teaspoon ground ginger

1 tablespoon ground coriander

1 ½ teaspoons ground cumin

½ teaspoon ground cardamom

¼ teaspoon ground cinnamon

½ teaspoon ground nutmeg

1 teaspoon ground paprika

1 teaspoon ground turmeric

¼ teaspoon chili powder

1 teaspoon salt

½ teaspoon ground black pepper

1 can chickpeas, rinsed and drained

1 15-ounce can potatoes, sliced,
rinsed and drained

1 cup chopped carrots

½ cup frozen peas

Ghee or olive oil for cooking

In a large pan, sauté the garlic, onion and pepper in about a tablespoon of olive oil or ghee. Blend the salt, pepper and spices together in a small bowl. Then add them to the garlic, onion and pepper. In a bowl, mix the coconut milk and tomato purée together. Add the liquid to the pan and bring to a boil. Turn down and add the chickpeas, potatoes, carrots and peas. Then set it to simmer for about 30 minutes. Serve with basmati rice and chickpea flatbread.

Vegan Mango Lassi

4 servings

2 cups plain coconut yogurt

2 cups 100% mango juice


Blend them together. Pour into glasses and sprinkle Cardamom on top.
Serve chilled.

Food Facts and Souces:

Janae Jean serves as editor, social media manager and podcast co-host for Conscious Community Magazine. She enjoys improvising in the kitchen and creating recipes with her loved ones and is very grateful for their suggestions, feedback and help. She is also a music teacher and sound healer; visit and

Photo: Janae J. Almen

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