Whilst trying to add more pulses in our everyday vegan nutrition plan to support a healthy gut microbiome and a robust immune system, we discovered many recipes from all over the world. This is a Persian plant-based version of baked chick-peas which is certainly going to help us raise our legumes consumption at 500gr/week each and is also delicious, mixing tradition, taste and nutrients in a way you’re probably not used to.
There are extra probiotics in this recipe from the tamari sauce, which benefit gut microbiome and besides the chick-peas, we have carrots that add vitamin A, prebiotic leeks, antioxidant saffron and cranberries that add their sweetness along with super-power antioxidants. The most unique element though is the pistachio (or almond if you wish), which adds crunchiness and good fat, protein, fibre and antioxidants.
Ingredients
2 carrots
1 scallion
1 leek
2 tbsp tamari sauce
1 cup rice
400gr chick-peas
2-3 branches of saffron
1 tsp curcumin
½ tsp pepper
salt
1 handful dried cranberries with no sugar
1 handful pistachios or almonds
Method
You need to prepare some things one day before you cook this recipe: make sure you soak your rice and chick-peas the night before. If you want, you can buy cooked chick-peas, but prefer those in a glass jar.
The following day, if you’re going to cook your chick-peas, start from there. Put them in a saucepan with water and salt and bring them to boil. At that time, put the lid on and let them cook for about 30 minutes. You can even do this step the previous day, so that you‘ll have your chick-peas ready if you don’t have the time.
Wash your carrots, scallion and leek and cut or blend them without making them too mashed. Add tamari sauce in a pan and sauté your veggies in medium heat.
In a casserole dish, add your soaked rice, your sautéed veggies, your already cooked chick-peas and sprinkle salt, pepper, saffron and curcumin. Don’t forget to add some water and olive oil and mix until all ingredients blend. Put your dish in the oven and bake in 356°F (180°C) for about 30 minutes.
When it’s done with no liquids, turn off the heat and add your pistachios/almonds and cranberries. You can garnish with some parsley or chives.
Tip
Mixing pulses with carbs (rice) is known to provide us with all the essential amino-acids of a complete protein, equal to animal protein but without the unhealthy fat. You don’t need, though, to always pursue this combination, as our system has the ability to store and combine all the essential amino-acids, even if we don’t consume them in one meal.
If you suffer from autoimmune disease or chronic inflammation please visit our website for plant-based (vegan) protocols
