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.

Smashed Chickpea Salad with Peas & Tarragon

This easy springtime spread is great smothered on bread or scooped into lettuce wraps. I suggest preparing it at least an hour before serving for the best flavor.

1½ cups cooked chickpeas (from 1 can or about ½ a cup dry beans)
1 Tablespoon lemon juice
1 teaspoon white wine vinegar
1 teaspoon olive oil
1/2 teaspoon salt
2/3 cup shelled and blanched English peas*
1/4 cup finely diced red onion
1 teaspoon chopped fresh tarragon

Place chickpeas in a large bowl, along with lemon juice, vinegar, olive oil and salt. Use a potato masher or large fork to gently mash chickpeas until they are a spreadable consistency. Use a silicon spatula to fold in the peas, onion and tarragon. Taste and adjust any flavors as desired. Serve immediately, or refrigerate until ready to serve.

* To blanch peas, place them in a pot of lightly salted boiling water for 40 seconds, then drain and rinse with cold water. Frozen peas may also be used when fresh peas are not in season.

Turmeric-Ginger Chickpea Stew

Here's a simple, colorful main dish ready in 30 minutes! Chickpeas and the pungent flavors in this hearty stew make it a wonderful choice for springtime (kapha season in Ayurveda).

Prep time: 10m | Cook time: 20m | Serves 4

Ingredients:

½ medium onion, roughly chopped
2-inch piece of ginger, peeled and roughly chopped
1 clove garlic, quartered
½-inch piece of fresh turmeric, peeled and roughly chopped (optional)
Small handful of cilantro, chopped (plus extra for garnish)
Pinch of cayenne pepper
1 Tablespoon coconut oil
1 teaspoon turmeric powder
3 cups cooked chickpeas (or use 2 cans)*
1 15-ounce can full-fat coconut milk
1 Tablespoon lime juice
1 teaspoon salt
 

Preparation:

Place onion, ginger, garlic, fresh turmeric (if using), cilantro and cayenne in a mini-food processor. Process until onion is finely chopped and an overall uniform texture is achieved. (You can also do this in a standard food processor, but will likely need to stop and scrape down the sides a few times to get the right consistency).

In a medium-sized Dutch oven (or other heavy-bottomed pot), melt coconut oil over medium-high heat. Add onion mixture and cook for 4–5 minutes, or until the onion is soft, stirring often. Stir in the turmeric and cook 1 minute more. Add chickpeas and coconut milk and bring to a gentle simmer. Let stew cook for 10 minutes, and then add the lime juice and salt. Cook for an additional 5 minutes, and then adjust flavors as desired. Serve stew topped with additional cilantro.

* Start with about 1 cup dried chickpeas if you are cooking you own. Be sure to soak them well before cooking (reduces cook time and more importantly, aids digestion). Chickpeas can be cooked ahead of time, drained and refrigerated before using.