4👑☸ Cattāri Ariya-saccaṃ 四聖諦
Recipes
Copycat Trader Joe’s Greek Chickpeas
By: Kelly Jensen
https://modernbites.com/copycat-trader-joes-greek-chickpeas-recipe/#recipe
This copycat Trader Joe’s Greek chickpeas recipe is bright, fresh, and loaded with flavor!
Chickpeas are marinated in olive oil, lemon, cumin, and toss with fresh parsley for a flavorful dish.
Prep Time 5 minutes mins
Cook Time 0 minutes mins
Total Time 5 minutes mins
Course Appetizer, Side Dish, Snack
Cuisine American, Greek
Servings 4 servings
Calories 228 kcal
Equipment
Medium Mixing Bowl
Ingredients
1 14-ounce can chickpeas
1/2 teaspoon salt
4 tablespoons olive oil
1 lemon juiced
2 tablespoons fresh parsley finely chopped
1/2 teaspoon cumin
1/2 teaspoon garlic powder
1/8 teaspoon black pepper
Instructions
Drain and rinse your canned chickpeas.
Once drained, place them in a medium mixing bowl.
Add the extra virgin olive oil, salt, squeeze of fresh lemon juice, fresh chopped parsley, cumin, garlic powder and black pepper.
Mix well to combine.
Place the chickpea mixture in an airtight container (I used a quart sized mason jar with an airtight lid),
and refrigerate for 24 hours.
Make sure to stir the chickpeas every few hours so they are evenly infused with the oil and spices.
Remove chickpeas from the refrigerator an hour before serving,
so the olive oil comes to room temperature.
Serve room temperature, or heat if desired!
Nutrition
Calories: 228kcalCarbohydrates: 17gProtein: 6gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gSodium: 589mgPotassium: 211mgFiber: 6gSugar: 1gVitamin A: 194IUVitamin C: 17mgCalcium: 50mgIron: 2mg
(another) Copycat Trader Joe’s Greek Chickpeas with Cumin & Parsley
https://foodsocial.io/recipe/copycat-trader-joes-greek-chickpeas-with-cumin-parsley/
by Priyanka Nadkarni
This easy, refreshing, no-cook recipe for Greek Chickpeas is identical to the fan favorite Trader Joe’s Greek Chickpeas with Cumin and Parsley
and you are going to want to make this on repeat.
Take this high protein snack with you on the go,
add to your salads or meal plates for a nutrition boost.
All you need is a can of chickpeas, some oil, lemon juice, spices and parsley.
Turn this into a Greek Salad by adding
kalamata or green olives, sundried tomatoes, cucumber, cherry tomatoes, red onion, bell peppers and feta cheese.
This recipe is Gluten-free, Vegan and Plant-based Whole30 compatible.
10 minutes
Difficulty: Easy
Serves: 4
Ingredients
19 oz Chickpeas, canned, liquid drained, rinsed and strained
2 Tbsp Extra Virgin Olive Oil
2 Tbsp Avocado Oil, or any neutral oil such as Light tasting Olive Oil
1 - 1 1/2 Tbsp Lemon Juice
3/4 tsp Ground Cumin, Primal Palate
1/2 tsp Salt
1/4 tsp Black Pepper, freshly ground
1/2 tsp dried Oregano, Primal Palate
1 1/2 Tbsp Parsley, hard stems removed, washed, roughly chopped
Process
Add all ingredients to a bowl.
For best results, allow to marinate for atleast half an hour.
Store in the refrigerator in an airtight container for upto 4 days.
Enjoy chilled or at room temperature as a portable snack, add to your salad bowls or your meal plates.
Notes
Other spices and herbs that make a great addition -
smoked paprika or red pepper flakes, sumac and za’atar.
To make a Greek salad, add kalamata or green olives, sundried tomatoes, cucumber, cherry tomatoes, red onion, bell peppers and feta cheese.
I would recommend using a mix of Extra Virgin Olive Oil and a neutral oil (Avocado oil or Light tasting Olive Oil).
Using only Extra Virgin Olive Oil ,can overpower the taste of chickpeas and spices, therefore, use equal parts of both to ensures the flavors are balanced.
If you don't have freshly squeezed lemon juice,
use Red Wine Vinegar as a substitution.
Since canned chickpeas are used in this recipe, there is no need to cook chickpeas.
If you prefer to use dried chickpeas, soak them for atleast 8 hours and cook them before marinating.
I highly recommend allowing the chickpeas to marinate for at least half an hour before enjoying.
This will allow the chickpeas to absorb the flavors.
Recipes
Quick to prepare, highly nutritious, optimized for bodily health, not for culinary delight.
dumplings, potstickers
make super large batch, freeze most of it.
cooked from frozen, takes about 10min in pressure cooker with just a little water.
the wrappers: you can buy them at asian food markets. I use the dumpling wrappers rather than potstickers or wontons, which are thicker with the result you can’t stuff as much filling in them per dumpling.
making the filling:
the key is keeping it dry as much as possible. Green cabbage for example is pretty dry, napa cabbage after you wash it is really wet, hard to wrap wet fillings in dumpling.
1 green cabbage: depending on how large, cut into 4 or 8 quadrants so each run in the food processor it will fit.
1 large onion, (red, yellow, doesn’t matter)
garlic to taste
a chunk of ginger
very firm tofu, super firm tofu (dry, with very little water)
6 jump eggs scrambled fine enough so they’re easy to wrap
leave out eggs if you want this to be vegan
8 dry shitake mushrooms soaked overnight, or at least a few hours. Give them a good squeeze to get juice out before going into food processor
3 large carrots
optional: mung bean transparent noodles – tricky to food process – need to combine with mushroom or tofu so the blades will catch it, otherwise noodles are slimy and don’t chop small
toasted sesame oil
salt
black pepper
3 people working together, takes about 3 hours to make , freeze, clean up, makes probably about 4-6 meals worth for 3 people
most meals I make take about 10 min. in pressure cooker, so I like to throw in 4-6 dumplings into the mix to add gorilla variety nutrient diversification principle, in which case frozen batch can last months.
Tempeh and Suaerkraut sandwich (5 min)
two slices of rye bread
one slice of aged swiss cheese
Raw sauerkraut (fermented cabbage)
put everything into sandwich except sauerkraut, toast in toaster oven for a few minutes.
after toasting, add sauerkraut.
While eating, if you hold sandwich at sensible angle sauerkraut juice will drip out of the sandwich, instead of into the bread making it soggy.
vegan option
guacamole or avocado instead of swiss cheese.
French toast
2 eggs, 3 sprouted muligrain slices of bread, cinnamon, vanilla extract
sweetener: sugar mixed in to batter, or honey, or maple syrup
sticky rice heats body
sticky rice heats body. guan dong people folk wisdom, they use it in winter in bed their feet heat up, in summer sticky rice makes them too hot.
Gorilla Hummus protocol
Rather than eat the same chick pea hummus all the time, I like to diversify my nutritional portfolio, swap out the chick peas with other beans and legumes for different proteins and amino acids, and swa out the tahini with various nut butters as well.
You can use the bean hummus to make burritos, wraps, as a dip, or as a sauce for your brown rice, etc.
standard hummus
First, a basic hummus recipe to establish pattern/protocol.
1. Chickpeas (garbonzo beans): soak dry beans overnight, then pressure cook for 20min. Or use a can of precooked beans.
2. Tahini: In health food or grocery stores, you can find in nut butters section. Tahni is ground up sessame seed paste.
3. Garlic: 2 cloves, or more.
4. Lemon juice. about one lemon per cup of cooked beans
5. Ground cumin
6. Olive oil
7. salt: at last 1 tsp per cup of cooked beans.
8. add water if necessary to get creamy consistency
put all 8 items in food processor and about 1 minute should do it. A blender can work too, but harder to clean and extract.
gorilla bean hummus protocol
My optimizations to make it into a generalized bean paste hummus.
1. beans I've used to good effect, instead of garbonzo: black, pinto, kidney, adzuki, mung, lentil, navy. 1 cup dry bean soaked overnight in water becomes approximately 2 cups of bean volume.
1b. pressure cooker: throw out the soak water (or feed your garden with nutritious bean water), this supposedy reduces gas power of the beans. When pressure cooking, add just slightly more water than the height of the beans. You'll end up with just the right amount of water for use in the hummus if not too much escapes as steam, otherwise step 8 to add a little more water in. Pressure cook about 20 min. If you don’t have pressure cooker, cook as long as needed to get beans soft. Or buy canned precooked beans.
1c. right after pressure cooking 2 cooked cups of beans, I add 5 teaspoons of apple cider vinegar (have used other vinegars too), and this is to add acid to help digest the beans and results in less gas.
2. tahini, or any nut butter: peanut butter works great, so does almond, cashew
3. garlic: I put them in raw. hummus usually tastes good and fresh for about 5 days, and garlic is one of the noticable things to taste weird when it's not fresh anymore. I've tried maybe hummus without garlic on occasions when I needed to avoid bad breath.
4. lemon juice - or lime, or some combination of orange, lime, lemon, if the lemon is way too sour. I even experimented with some cranberry, organge, mango juice before just to see what happens.
5. ground cumin - usually I don't use and it still tastes fine
6. olive oil - usually I don't use, and prefer just to add more nut butter if you want to increase the creamy factor.
7. salt
8. water
bread: Raisin walnut banana and butter
1 stick of butter
1 tsp cinammon
1 cup walnuts
1 cup raisins
1 banana
3 cup flour
1 cup water (slightly less than 1, depending on how big banana is)
1/8 - 1/4 tsp salt
1/2 tablespoon yeast
heat water till warm - not too hot, warm enough to activate yeast. cold water makes it hard for yeast to activate and get much rise out of the bread.
I use a kitchenaid profession 5 mixer with dough hook to mix it.
The maximum capacity for this I can make 2 portions of the above recipe, so just double everything on there.
I pour it all into the bowl, except for the water, I leave about 25% of the water out to slowly add in to get right consistency.
I set a timer for 5 min, and that's usually enough time for everything to get mixed real well, but check it in cause there are some chunks of butter, you might need a few extra minutes.
baking
30-60 min. with oven set on preheat, between 50-100 degrees (analog oven, hard to tell exact temp.) Bread with lots of fat from oil or butter hard to rise with yeast, so this amount of time is to feed the yeast with heat and let it rise.
Once bread has risen to full height,
about 30min in oven at 350F should finish the job.
Total time to make:
a) about 15 min. to get bakeable dough
b) 90 min. to preheat and bake bread, setting timer for every 30m to check on it.
c) 10-15min to clean up, cut bread and freeze some of it.
potato salad
5 pounds Yukon Gold potatoes or Klondike Goldust potatoes
2 cups mayonnaise (your favorite brand) - (frank: I've left out mayonaise and still tastes great)
1 cup refrigerated sweet pickle relish
2 tablespoons yellow mustard, or 1 part yellow + 1 part dijon
1 tablespoon apple cider vinegar
1 tablespoon celery seeds
1/2 teaspoon paprika
4-5 hard boiled eggs, peeled and chopped
3 celery stalks, diced
1/2 cup sweet onion, diced
1 tablespoon fresh chopped dill
Salt and pepper