Spicy Honey Roasted Chickpeas

Carrots and Cake, Nita Sharda

Seasoned and roasted to perfection!

As you can likely tell from the few posts I’ve had since the birth of this blog, I’m a HUGE proponent of sourcing plant based foods as a source of protein. Where do I begin? Beans, legumes, lentils and nuts are packed with protein and heart healthy nutrients to keep your ticker in top shape!

This particular recipe for roasted chickpeas is ridiculously easy and incredibly tasty. What more do you want out of a recipe,  like really? If you’re new to beans, you can purchase them dry and boil until tender. Inspect your dried chickpeas before cooking, throwing out those that are shriveled or have broken skin. You might find some pebbles or twigs which can be discarded. For every cup of chickpeas, soak with 3 cups water. Chickpeas need to be soaked for at least four hours or preferably for 8 hours. To keep things easy, soak them overnight. Throw out the soaking water by putting chickpeas into a strainer and rinsing them well. This washes away the carbohydrates and sugars that cause gas. For more information on chickpeas, check out this article from Eat Right Ontario.

Or, you can easily find canned versions. If you’re going this route, be sure to rinse them thoroughly. Either way, ensure you allow enough time for the chickpeas to completely dry out, otherwise they may not roast nicely for this recipe.

I typically stash these in an airtight container in the fridge and nibble on the chickpeas a little bit at a time. Another way to enjoy this recipe is by tossing them onto a salad. They offer an added “kick” to any salad and a pretty awesome crunch.

5.0 from 1 reviews
Spicy Honey Roasted Chickpeas
 
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Ingredients
  • 1 28oz can chickpeas
  • 2 Tbsp canola oil
  • 2 tsp cumin
  • 2 tsp paprika
  • 1 tsp garlic powder
  • Pinch of black pepper
  • 1 Tbsp honey (or agave nectar)
Instructions
  1. Preheat oven to 350 degrees.
  2. Drain, rinse and dry the chickpeas. You can also use a salad spinner to help them dry a bit faster.
  3. Mix the cumin, paprika, garlic powder and black pepper into the oil. Stir honey into this mixture.
  4. Toss this dressing onto the chickpeas until evenly coated.
  5. Spread the chickpeas in an even layer on a rimmed baking sheet and bake until crisp, about 30 to 40 minutes. Check up on your chickpeas every 10 minutes and roll them around with a spatula.
  6. And, enjoy!

 

Carrots and Cake, Nita ShardaCarrots and Cake, Nita Sharda

            – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Black Bean & Corn Enchiladas

More than any other type of cuisine, I must admit I adore Mexican inspired dishes. Perhaps in a previous life I was a Latin woman or this may all be thanks to a dear friend of mine, who happens to be part Mexican. Either way, it’s a win win situation.

I first discovered this recipe in the coveted Dietitians of Canada Cook! cookbook. I love that it’s a meatless dish and nicely pairs black beans and cheese, without it being too heavy. It’s also super easy to adapt. I’ve added a variety of other vegetables that I have on hand like diced zucchini or left over sweet potato cubes.
Give the recipe a try and don’t forget to leave a comment!

Espero que tengas un buen día.

Carrots and Cake Nita ShardaI paired this dish with a simple guacamole and a side of corn tortilla chips proudly made in Manitoba (courtesy of La Cocina Foods). When time permits, it’s also very nice with a fresh salsa and chopped cilantro.

5.0 from 1 reviews
Black Bean & Corn Enchiladas
 
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Serves: 5 - 6
Ingredients
  • 1 tsp canola oil
  • 1 ½ cups chopped red bell peppers
  • 1 cup chopped onion
  • 2 cloves garlic, minced
  • 2 plum tomatoes, coarsely chopped
  • 1 can (19 oz) black beans, drained and rinsed
  • ½ cup thawed frozen corn kernels
  • 1 tsp chili powder
  • ¼ tsp freshly group black pepper
  • 8 8" whole wheat flour tortillas
  • 2 tbsp butter
  • 2 tbsp all-purpose flour
  • 1 cup vegetable broth
  • ½ cup light sour cream
  • 1 cup shredded Monterey Jack or Cheddar cheese
  • ¼ cup chopped cilantro
Instructions
  1. In a nonstick skillet, heat oil over medium heat. Saute red peppers and onion for 4 to 5 minutes or until softened. Add garlic and sauté for 30 seconds. Stir in tomatoes, beans, corn, chili powder and pepper.
  2. Divide bean mixture evenly among tortillas. Roll up burrito-style and place seam side down in prepared baking dish. Set aside.
  3. Preheat oven to 350 degrees.
  4. In a small saucepan, melt butter over medium heat. Whisk in flour and sauté for 30 seconds. Gradually whisk in broth and bring to a boil, whisking the entire time until thick—about 2 – 3 minutes. Remove from heat and stir in sour cream. Pour sauce over tortillas and sprinkle with cheese.
  5. Bake in preheated oven for 20 minutes or until cheese is melted and sauce is bubbling.
  6. Garnish with cilantro.

Carrots and Cake Nita Sharda

Just drizzle…

Carrots and Cake Nita Sharda

Never, ever, ever forget about the guacamole.

 

       – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Pumpkin Pecan Muffins

Carrots and Cake Nita Sharda

We all know pumpkins are seasonal in the fall, but when you’re craving that rich flavor with hints of cinnamon, it’s hard to resist baking a batch of muffins that feature this squash. These Pumpkin Pecan Muffins are moist and taste best when served fresh. Don’t be alarmed by the ratio of whole wheat flour to all purpose flour. The muffins don’t come out dense; instead, they are light and fluffy. If you’re whipping up a batch of these feel free to add in dried cranberries instead or even a handful of dark chocolate chips. Have fun with it, and own it!

Oh and a tip…

Sour milk can be used instead of buttermilk. To prepare, combine 2 tsp (10 mL) lemon juice or vinegar with 1 cup (250 mL) milk and let stand for 5 minutes. See, I gotchu’ covered. And what’s even better? These muffins freeze really well, SO double up! 

Recipe was adapted from this Pumpkin Raisin Muffin.

5.0 from 1 reviews
Pumpkin Pecan Muffins
 
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Serves: as many or as few as you'd like
Ingredients
  • 1 cup whole-wheat flour
  • ¾ cup all-purpose flour
  • ½ cup granulated sugar
  • 2 tsp baking powder
  • ½ tsp baking soda
  • ½ tbsp ground cinnamon
  • ½ tsp ground nutmeg
  • ¼ tsp ground ginger
  • ¼ tsp salt
  • ½ cup raisins
  • ½ cup chopped pecans or walnuts
  • ½ can (7 oz/200 mL) pumpkin purée (not pie filling)
  • ¼ cup vegetable oil
  • 1 cup buttermilk or sour milk (see tip below)
  • 2 eggs
Instructions
  1. Preheat oven to 375 degrees.
  2. In a large bowl, combine whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda, cinnamon, nutmeg, ginger, salt and raisins
  3. In a separate bowl, blend together pumpkin, oil, buttermilk and eggs.
  4. Make a large well in center of dry ingredients; pour in wet ingredients all at once. Gently fold together until just combined.
  5. Spoon batter into muffin tins. Sprinkle each muffin lightly with brown sugar.
  6. Bake in preheated oven for 20-25 minutes or until firm to the touch.

Nita Sharda, Carrots and Cake

Nita Sharda, Carrots and Cake

Yeah, that’s real butter.

Recipe adapted from Dietitian’s of Canada website:
http://www.dietitians.ca/Recipes/Pumpkin-Raisin-Muffins.aspx

Carrots and Cake Nita Sharda

Energy Date Balls

Energy Date Balls

These delectable balls are power packed with amazing micronutrients, healthy fats and a ton of flavor. What I love about them is their versatility. It’s easy to pack up and munch on these gems when life is throwing you a few curve balls and time is of the essence. What’s even better? You don’t gotta bake ‘em! These energy balls remind me to never judge a book by it’s cover—though are small in size, they are packed with power. About 2 – 3 of these will keep you full and offer you the opportunity to snack on something sweet without sacrificing nutrition.

Get ballin’!

Energy Date Balls
 
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Ingredients
  • 1 cup raw almonds, pecans or walnuts
  • 16 dates, pitted
  • Water, for blending (1 – 2 tbsp)
  • ½ cup shredded unsweetened coconut
  • ⅓ cup almond butter
  • 3 tbsp good quality cocoa powder
  • 1 tsp ground cinnamon
Instructions
  1. Pulse almonds in a food processor until coarsely ground. Transfer to a bowl.
  2. Pulse dates in food processor until almost smooth, adding up to 3 tbsp (45 mL) water as needed to help blend.
  3. Add almonds back to food processor with coconut, almond butter, cocoa powder and cinnamon and pulse, scraping down mixture in bowl with a wooden spoon as needed until completely incorporated.
  4. Transfer to a large bowl. Scoop mixture into 2tbsp balls, rolling with your hands; place balls on a parchment-lined baking sheet. Cover and refrigerate.
  5. Makes 18 balls

Recipe adapted from http://naturaldelights.ca/MedjoolDatePowerBalls.html

Energy Date Balls

Perfect on-the-go snack!

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