Kala Chana (Black Garbanzo Bean) Salad

Did you know chickpeas come in multiple sizes and colors? We're familiar with the common garbanzo bean in the West, but in India, the entire chickpea family is much more widely used. This includes a black variety, also known as kala chana or Bengal gram. Relatively unknown in the West, kala chana is an amazing ingredient to work into your diet for several reasons:

• Unlike regular chickpeas, which can be very gas-inducing (in Ayurvedic speak, vata-stimulating), kala chana is much more easily digested. In fact, it actually helps to boost metabolism.
• Like most black foods, kala chana help to alleviate heat stored in the body (i.e., pitta-reducing), making it a great choice for summer eating
• It is high in both soluble and insoluble fiber, providing a heightened sense of lasting satiation after eating, and helping to keep the digestive tract in healthy working order. 

This summertime salad is one of my favorite ways to enjoy kala chana. You can find them at Indian markets (I source mine from Samosa House in Culver City, CA, which carries several organic brands) or order them online. They can be easily substituted for traditional garbanzo beans in many recipes. You can also find chaat masala and amchoor (dry mango powder) at Indian specialty shops or online. I recommend Spice Station for both of these products online.

Prep time: 15m | Serves 6–8

4 cups kala chana, cooked and cooled (see note below)
1 large handful mint, chopped
1 large handful cilantro (leaves and upper stems), chopped
1/2 red onion, finely diced
1/2 green bell pepper, diced
2 Persian cucumbers, quartered lengthwise and sliced
1 stalk celery, diced
3 Tablespoons lime juice
1 teaspoon red chile powder
1 teaspoon amchoor (Indian dry mango powder, see note above)
1 teaspoon chaat masala (see note above)
1 teaspoon salt

Combine all ingredients in a large mixing bowl and stir very well. The flavor is best if salad is prepared a couple hours in advance of serving.

* Kala chana roughly double in size when cooked, so begin with about two cups dried beans. Soak them overnight, removing any beans that float. Place in a pot and cover with water by about 1-inch. Bring to a boil, and scrape off any foam that accumulates. Reduced heat and cover pot, and cook for 30–40 minutes, or until kala chana are tender. Drain and cool. I recommend doing this a day in advance of making the salad and chilling the kala chana in the refrigerator before eating.

Cabbage & Kale Slaw with Chipotle-Coconut Dressing

This easy salad makes a wonderful summertime side dish. The cabbage and toasted pepitas give it a fun crunch. Keep the dressing on the milder side for greater balance on hotter days.

½ cup raw pumpkin seeds
1 small head green cabbage, cored and thinly sliced
1 bunch lacinato kale, de-ribbed and thinly sliced
½ small onion, very thinly sliced (or shaved on a mandoline)
¼ cup lime juice
1 teaspoon salt
½ cup coconut yogurt (unsweetened)
½ chipotle chile in adobo sauce (use more or less for your preferred spice level)

In a small dry skillet, toast pumpkin seeds over medium-high heat until fragrant and just starting to brown. Remove skillet from heat and set aside.

Place cabbage, kale and onion in a large mixing bowl. Sprinkle lime juice and salt over the vegetables, then use your hands to lightly massage everything together. Once vegetables begin to soften, set aside and let them rest for 10–15 minutes.

While vegetables are marinating, combine yogurt and chipotle chile together in a mini food processor or blender.

To finish salad, add most pepitas (reserve a few for garnish) and coconut-chipotle mixture to the slaw, and use a rubber spatula to mix everything together well. Place in a large serving bowl and top with reserved pepitas, then serve immediately.

Beet, Kale and Pomegranate Salad

This salad has been a huge hit at many of my retreats this fall, and was so frequently requested that I've decided to share it here. If pomegranates are not in season, you can omit them or use dried cranberries in their place to maintain a sweet-and-sour kick.

¼ c. balsamic vinegar
2 T. Dijon mustard
1 t. salt
¼ c. olive oil
1 bunch curly green kale, de-ribbed and cut into thin ribbons
¼ c. walnuts, chopped coarsely
2 pounds red beets, peeled and shredded
½ c. pomegranate arils (what are commonly called seeds)

Whisk together vinegar, mustard and salt in a small bowl. Slowly drizzle in olive oil, whisking constantly, until dressing is emulsified.

Place prepared kale in a large bowl and pour dressing over it. Use your hands to massage the dressing into the kale until it becomes noticeably softer. Let kale marinate for 20-30 minutes.

While kale marinates, toast walnuts in a pre-heated 350-degree oven for 4-5 minutes, until fragrant and slightly darker. Remove from oven and set aside to cool.

Add beets, pomegranate arils and toasted walnuts to the kale and stir well. Serve immediately or refrigerate until ready to serve.