T/M Chickpeas pictured with millet and mixed veggies on the side.

This recipe is a wow! Deep pan cooked and molasses- sweetened chickpeas are an outstanding treat. Combined with fresh veggies and whole grain provides a complete and substantial meal. Dr John

Serves: 4

Ingredients:

• 2 cups cooked whole- intact grain (like millet, farro, wheat berries, quinoa) [Cooked separately]
• ¼ cup water (+ more as needed) for sauteing veggies
• 2 cups cooked chickpeas (or 1½ 15oz cans)
• 1 medium red or yellow onion- chopped
• 1 or 2 cloves garlic- minced [or 1 tsp pre-minced]
• Optional: 1 tsp olive or sesame oil
• 1 medium to large red bell pepper- diced
• 1 ½ Tbsp fresh ginger- grated (or 2 tsp ground)
• 2 ½ Tbsp molasses [see Dr John’s Note below*]
• 2 tbsp tahini
• 2 tbsp lemon juice
• ⅓ cup water
• 1 tsp cumin
• ½ tsp ground cardamom
• ½ tsp Sumac (optional)
• ¼ tsp ground black pepper
• 1 tsp turmeric powder (optional)
• ½ tsp +/- cayenne or chipotle pepper for heat
• 2 tsp low sodium soy sauce [or ½ Morton’s Light Salt]
• Chopped parsley and scallions- for topping when serving

How to do it:

If serving this saucy chickpea dish over an intact whole- grain, you may make the whole grain separately in your pressure cooker while cooking this recipe.

1. In a preheated large wok or cooking pot pour in ¼ cup water, then add the onion and cook about 3 mins until softened using medium- high heat. Add in garlic while sauteing. [You may add a splash of water at anytime while cooking to prevent the veggies from sticking.] You may add an optional 1 tsp of olive or sesame oil at this time for flavoring only, if desired.
2. Add in the diced red pepper, and ginger and cook 2 more mins to heat and soften the peppers while stiring a little.
3. Add the chickpeas and cook 4-5 mins; then mix in the spices (cumin, cardamon, red pepper powder, ground black pepper, turmeric and soy sauce [or salt]) and cook 30 secs.
4. Stir in the molasses, water and tahini and stir until the sauce ingredients are well mixed.
5. Turn down heat and simmer for 5-7 mins until a little sticky. Remove from heat; and now add the lemon juice and stir in.

Serving Options:

(1)Serve topped with optional parsley and/ or chopped scallions over a whole intact grain (like millet, quinoa, wheat berries, brown basmati rice, or farrow).

(2) Serve with a side- bowl of steamed or microwaved mixed veggies for a complete meal! A mixture of broccoli, brussels sprouts and cauliflower (or others) are nice. See note below**

**Microwaved Mixed Veggies:

You may lightly steam your veggies leaving a little crispness for texture and to preserve nutrition. Dr John often microwaves mixed veggies: (broccoli, chopped Brussels sprouts, cauliflower, red peppers, red cabbage, onion, and squash are all great)

1. Place 3 to 6 cups of mixed cut veggies in a microwavable container; and add some seasoning.
2. Add only 1 oz (30 ml) of water in the container.
3. Close the lid or seal with a double layer of plastic cling wrap.
4. Microwave for 2 ½ to 4 minutes. Leave a little crispness in the veggies to retain nutrient advantage.

*Note on using tahini and molasses: Dr John likes to microwave the tahini and molasses jars for 30 seconds to make them easier to mix and pour. Dr John also pours off the separated oil from at the top of tahini and natural peanut butter jars😊.

Caution: People with established heart disease, T2 Diabetes, and previous stents or bypass should limit their fat intake-even plant-based oils. These include tahini, bottled oil, nuts, and avocado.  DO NOT use coconut oil as it is high in saturated fat. Dr John