Homemade chickpeas are a must for making hummus, chickpea soup, or anything else you love to make with chickpeas. I like to make chickpeas in a pressure cooker because they get softer than when boiled, and they cook much faster than boiling. But I included instructions for either method.
Make sure to keep plenty of dry chickpeas on hand so that you can soak some the night before you are going to cook them. When chickpeas are rehydrated, you can cook them right away or hold in the refrigerator until ready to cook.
Although this recipe calls for 1 cup dry chickpeas, I recommend making at least a triple batch so that you have enough chickpeas to make a big batch of soup to share with friends, or so that you can freeze some away to use for recipes later on.
Author: Chef Rachel Z
Serves: 3 cups
1 cup dry chickpeas
spring or filtered water
3 cloves garlic, peeled and left whole
1-inch piece kombu
½ teaspoon sea salt
Rinse chickpeas and place in glass bowl. Cover with water about 1-2 inches above the chickpeas and soak overnight.
Drain the chickpeas and place in a pressure cooker with enough fresh water to cover 2 inches above the beans.
Boil for 5 minutes uncovered. Skim off foam that collects on the surface with fine mesh simmer.
Add garlic and kombu. Place lid on the pressure cooker and allow to come up to pressure. If there is more than one setting on the pressure cooker, use the lower pressure setting to avoid having chickpeas break apart. Turn heat down to low, and cook chickpeas for 18 minutes.
Remove pressure cooker from heat and allow the pressure to come down naturally. Once the lid has unlocked, add sea salt and simmer uncovered for another 10 minutes.
If you do not have a pressure cooker, simmer beans for 90 minutes, or until beans are soft but not falling part. Then add sea salt and simmer a few minutes more.
If you cannot find kombu sea vegetable, you can use a bay leaf instead. I like to use Atlantic kombu from Ironbound Island Seaweed which is locally available at Wheatsville Coop.
I love homemade beans! Making your own beans from scratch has so many advantages over the canned varieties– the taste is superior, the cost is lower, you avoid packaging waste, they are more digestible, and you can freeze leftovers to use for soups, tacos, chili, or your favorite bean recipe. You’ll have a tough time going back to the canned variety once you’ve made a batch of homemade black beans!
I recommend making one variety of beans per week. They take some time to soak and cook, so make sure to soak at least 2 cups of beans each time. You’ll be able to use beans cooked in a basic way in a variety of recipes throughout the week, and can freeze whatever you can’t use right away for future meals. We love to keep a variety of beans in the freezer (stored in quart sized freezer bags), such as black beans, pinto beans, chickpeas, and white beans to use in making refried beans, bean soups, or hummus whenever we like. What a deal!
Make sure to sort your beans before cooking them. This ensures you will not get a stray stone in your soup! You could actually break a tooth or damage a filling by biting into a tiny little stone. I like to sort about 1/2 cup beans at time on a plate with a contrasting color so it is easy to pick out broken pieces, stones, or other debris.
Soaking beans and then draining them before cooking helps decrease phytic acid by 60% (phytic acid is an anti-nutrient that decreases absorption of minerals). Skimming the foam off of beans while cooking and adding kombu and/or epazote further enhances digestibility.
You may use this recipe for any type of bean, but you may wish to leave out the garlic, cumin, or cilantro for some types of beans, or depending on what you are going to do with them. Enjoy your delicious homemade beans!
Sort and wash the beans. Soak the beans in enough water to cover beans by 2-3 inches of water for 6 hours or overnight.
Pour off soaking liquid. Place beans in heavy pot and add enough water to cover beans by 1-2 inches.
Bring to a boil, uncovered, skimming off the foam as if forms for the first 10 minutes or so of cooking.
Add kombu, and simmer for an hour (or more) or until beans are soft. You may also use a pressure cooker to save time and aid in digestibility. After skimming foam, add kombu, and place lid on pressure cooker. Bring up to pressure, then turn to low. Pressure cook for 10 minutes, then turn off heat and let come down from pressure naturally.
Meanwhile, sauté the onions in separate pan with olive oil and a pinch of sea salt.
Sauté until onions are soft and then add garlic cumin powder.
When beans are soft, mix together the beans and sautéed onion mixture, and add sea salt. Simmer for another 15 minutes.
Garnish with cilantro.
Use 1 teaspoon dried epazote instead of or in addition to kombu to aid in digestibility.
Most of us know we should eat more vegetables. Macrobiotic niishime style vegetables are slowly steamed or braised until the cooking liquid has evaporated, leaving the vegetables sweet, flavorful, and creamy, but not overcooked or mushy. Here, we take it up a notch by adding some crispy pan-fried tempeh. Traditionally, this dish is a Japanese dish served at New Year’s or to people healing from an illness.
There is an art to making this dish– you must use the minimum amount of water so that you don’t lose nutrients or flavor into the steaming liquid, you avoid burning the bottom of the pot. Ideally, you will steam the vegetables just long enough that no liquid remains. This can be achieved with patience– you must slowly bring the pot to a boil, covered, until you see steam coming out the sides of the pot. Do not lift the lid when you see the steam, simply turn the burner down as low as it will go, and let steam for about 20 minutes before checking for doneness.
Tempeh should be a nice golden brown on at least 2 sides before seasoning with shoyu or tamari.
Dried lotus root is a specialty ingredient in this recipe. You can substitute another vegetable such as green cabbage, but lotus root has a delicious and unique flavor (almost like a very flavorful, less starchy potato) that you’ll want to try sometime. In Austin, you can buy this at Central Market. For an extra special touch, try pan frying the lotus root (after it has rehydrated) before putting into the pot with the other vegetables.
Another specialty ingredient used in this recipe is kombu sea vegetable. It adds flavor and minerals to the vegetables and also helps prevent the vegetables from sticking to the pot. You can find Atlantic varieties of kombu at Wheatsville Coop such as the Ironbound Island or Maine Coast Sea Vegetables brands.
Macrobiotic Nishime Style Vegetables with Crispy Tempeh
2 teaspoon untoasted sesame oil or extra-virgin olive oil
shoyu or tamari, to taste
2 small squares kombu
1 cup kabocha, butternut, or delicata squash, cut into 1-inch chunks
1 cup carrots, cut into ½-inch chunks or roll cut
1 cup yellow onion, large dice
1 cup daikon, cut into ½-inch rounds
½ cup dried lotus root slices, rehydrated (soak in water overnight)
spring or filtered water
Heat cast iron skillet over medium heat and add oil. Pan fry tempeh for about 3 minutes on each side. Remove to a plate and sprinkle generously with shoyu or tamari. Set aside.
Place kombu in bottom of heavy pot with lid (such as a Le Creuset round oven) and cover the bottom with about ¼-inch water. Layer vegetables on top of kombu and sprinkle evenly with a few pinches sea salt. Add pan-fried tempeh.
Cover pot and place on medium heat until it comes to a boil and a good steam is generated (you will see the steam coming out of the sides of the pot). Do not open lid at this point.
Lower the flame and simmer for 15 to 20 minutes or until vegetables become soft. Check for doneness by piercing a carrot or daikon chunk with a fork to see if it is tender.
Season lightly with shoyu or tamari, turn off flame, and cover for a few minutes (or simmer for a few more minutes if needed).
Toss pot gently with the lid on (do not stir) to distribute juices and serve.
The macrobiotic way of making beans involves washing, sorting, and soaking dry beans, cooking slowly with kombu until soft, then seasoning with sea salt and sauteed vegetables (if desired) and simmering a while longer. These steps ensure that your beans will be soft, flavorful, and digestible. Once you master this technique, you can make any kind of bean from scratch. Just vary your seasonings depending on the bean. For example, try pinto beans with garlic, onion, and cilantro, garbanzo beans with garlic and parsley, or black-eyed peas with bay leaf, onion, celery, and carrot.
1 tablespoon fresh Italian parsley, finely chopped (optional)
1 tablespoon red bell pepper, finely chopped (optional)
zest of ½ lemon (optional)
Sort through beans, 1 cup at a time on a large plate, Discard any pebbles, broken beans, or other debris. Rinse beans and drain into a colander.
Place rinsed beans in a large bowl and cover with at least 2 inches of spring or filtered water. Let soak for 6-12 hours (or overnight).
Drain water from soaked beans and place in heavy-bottomed pot with enough water to cover beans by 1-2 inches.
Bring beans to a boil. Let simmer uncovered for about 10-15 minutes and skimming foam that comes to the surface with a fine mesh skimmer.
Add kombu and garlic, turn heat to low, and put lid on pot. Leave lid cracked a little so that the pot does not boil over. Periodically check the water level to make sure beans do not cook dry. More water should be added as needed to keep water just above the level of the beans.
Cook beans for about 60-90 minutes, or until soft throughout.
Add sea salt and simmer another 10 minutes.
Serve in a bowl garnished with parsley, red bell pepper, and lemon zest, if desired.
Add sautéed onion to the beans during the last 30 minutes or so of cooking.
Miso soup, a Japanese tradition, is an integral part of a healthy, modern diet, and can be made with all-American ingredients. My family loves to make this soup for breakfast, as it is light and easy to digest, soothing to the stomach, and chock full of minerals. Miso soup is a great start to any meal, as it stimulates digestion and prepares the stomach to receive food. Miso soup, which contains wakame seaweed, is long known to be good for air travelers because it is alkalizing, hydrating, good for regularity, and mitigates the negative effects of radiation you are exposed to at high altitudes.The good news is that miso soup can be made simply in just 5-10 minutes, after a little bit of practice. Make your soup fresh each time, as it loses its vitality if it sits for a day or longer.
There are just 5 components of this quick and healthy miso soup:
Water or vegetable stock
Wakame sea vegetable
Sliced land vegetable(s)
Wakame is the most common sea vegetable used in miso soup. Although sea vegetables are often associated with Asian diets, there are a number of great sea vegetable compnies on the Atlantic and Pacific coasts of the United States. I usually buy Atlantic wakame (or Alaria) from Ironbound Island Seaweed (also locally available at Wheatsville Coop) where sea vegetables are hand harvested and sun-dried. Maine Coast Sea Vegetables and Maine Seaweed are also wonderful companies specializing in sustainably harvested seaweed.
Miso is a high-protein seasoning that offers a nutritious balance of natural carbohydrates, essential oils, minerals, vitamins, and protein, containing all of the essential amino acids. It is usually made with soybeans, cultured rice or barley, and salt. I look for miso that is traditionally made, as it is the highest in quality. It should be unpasteurized and produced with organic, non-gmo soybeans (or some other kind of bean), organic rice or barley koji, and sea salt. No alcohol or other preservatives are used in making this kinds of miso. My favorite brands that I can buy locally (or order online if I want a special variety) are South River Miso from Conway, Massachusetts and Miso Master made in North Carolina.
There are many delicious miso varieties to choose from when making miso soup. Some of the ones that I prefer to use in the hot Texas climate are chickpea miso, sweet white or yellow miso, or a combination of red miso and a lighter colored miso (stir together half and half).
Here is a compelling video about the miso making process at New England’s South River Miso Company which produces traditionally made, superior quality misos at their Massachusetts facility. Check out their web site for additional information and videos.
Before adding miso paste to your soup, dissolve it in a small cup with some warm water or soup broth. Whisk it until it is a smooth mixture, then add it into the soup at the point the vegetables are done cooking.
Any vegetables of your choice can be used in miso soup. I like to slice them thinly so that my soup will cook quickly. Some of my favorites include: shiitake mushrooms, celery, daikon radish, sweet potato, carrot, and baby bok choy. I usually choose about two vegetables to put into my soup each time. Including a garnish for miso soup is essential for having a fresh touch to an otherwise cooked soup. I like to use thinly sliced scallions, grated daikon radish, or fresh parsley to top my soup for color, texture, and flavor.
3 cups filtered or spring water or vegetable stock
2 strips wakame sea vegetable or pinch of wakame flakes
1 cup thinly sliced vegetables
1-2 tablespoons unpasteurized miso paste
1 scallion, sliced into very thin rounds
Heat water or stock in small saucepan.
Add wakame strips or flakes. Wakame flakes will instantly rehydrate. Wakame strips take a little longer. If using wakame strips, remove them from the pot and slice into small squares that are bite-sized and return to the soup pot.
Add vegetables and simmer for a minute or two. If vegetables are sliced very thinly, this will only take about one minute.
Whisk together miso and a little of the hot soup broth in a small cup or bowl until smooth. Add miso to soup pot, stir, and turn off the heat. Miso will appear to "bloom" in the pot, which is a sign it is ready to serve.
Ladle a cup or so of the soup into a small soup bowl or cup.
Sprinkle gently with scallion slices for garnish. Serve and enjoy!
Some delicious vegetable combinations include: celery and carrot or daikon, shiitake mushrooms and baby bok choy, or sweet potato or winter squash and baby bok choy.
Miso varieties can include any light or dark misos. In warmer weather you may prefer a lighter miso such as chickpea, sweet brown rice, yellow, or sweet white miso. In colder weather you may want a stronger, saltier miso such as 3-year barley, chickpea and barley, red, or hatcho (the darkest variety).
Other garnishes can include: grated daikon radish, pan-toasted mochi cubes, fresh parsley, or other fresh herbs.
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Join the Cook Love Heal Community, and I’ll send you my Natural Health Starter Kit for free and you’ll find out about the online course as soon as it is available. I’ll also keep you updated with amazing recipes, yoga ideas and tips for how to live a balanced life. Look forward to meeting you!