This curried chickpea filling is my answer to quick, satisfying and freezer friendly vegetarian meals. It is warming, with varying textures of mashed and whole chickpeas interspersed with veggies, and seasoned with spices that are interesting, but not overpowering.
And it is just so versatile. You can whip up a big batch, freeze it in 1 cup portions, and then user it in so many ways – without a lot of flavour repeats. Try spooning it into a lettuce wrap, topping a plate of soba noodles, filling a sandwich, spreading between a tostado and poached eggs, or adding some raisins for this moroccan sweet potato and couscous bowl. It’s great at room temperature so an tasty addition to packed lunches and picnics.
It comes from the acclaimed Toronto vegetarian restaurant Fresh. When we lived in Toronto we dined at Fresh weekly, often enjoying this filling in their Indian Dosas and Energy Bowl. Now that Fresh is a five hour drive away from us, I’m grateful for my Juice for Life cookbook by Fresh Founder Ruth Tal Brown that contains the recipe for the curried chickpea filling (adapted slightly), as well as many other menu staples.
Here are some of the quick, delicious and healthy meals you can make using this filling:
| Prep Time | 5 min |
| Cook Time | 20 min |
| Servings |
1 cup servings
|
- 2 tbsp olive oil
- 5 cloves garlic minced
- 1 bell pepper, any colour finely diced
- 1 medium carrot finely diced
- 1 large onion finely diced
- 1 jalepeno pepper seeded and minced
- 2 tbsp cumin seeds
- 1 tbsp dried oregano
- 1 tbsp tumeric
- 1/4 tsp chilli flakes (optional)
- 1 1/2 tsp salt
- 2 cans chickpeas drained
- 1/2 cup tomato paste
- 1/4 cup hot water
- 2 tbsp cilantro chopped, plus extra for garnish
Ingredients
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|
- Heat the olive oil over medium low heat in a large saucepan.
- Add the vegetables and cook until softened, about 10 minutes. Stir regularly to make sure they don't stick or brown.
- In another pan over medium heat lightly toast the cumin seeds until they release their scent.
- Mix together the toasted cumin seeds with the other herbs and spices and add to the softened veggies. Cook five minutes more.
- Mash the chickpeas, leaving a few whole and larger pieces. You can do this with a fork, a masher, or by spreading on a cutting board and crushing with a rolling pin.
- Add mashed chickpeas along with the tomato paste and hot water to the veggies. Mix and stir until heated through, then add in the cilantro.
This filling freezes very well. Store it flat packed in ziplocks in 1 cup portions and then just defrost in the microwave or in a cool water bath.