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May 5, 2014

Oven-Cooked Chickpeas with Orange and Lemon

The New Mediterranean Diet Cookbook by Nancy Harmon Jenkins

  • This slow-food Mediterranean dinner will be even better the next day when you reheat it. Katrina Vernon/Goodbye, Butter!

Serves 6

1 pound (450g) dried chickpeas, soaked overnight in plenty of water stirred with 1/4 teaspoon baking soda, then drained
1 teaspoon salt
1/3 cup (75ml) extra-virgin olive oil, plus more for garnish
3 medium yellow onions, halved and thinly sliced
3 garlic cloves
1 big pinch ground or crushed red pepper, or to taste
1/2 red or green sweet pepper, thinly sliced
1 1/2 cups (340ml) low-sodium vegetable stock, or more as needed
1 large orange, preferably organic, quartered and seeded (not peeled)
1 cup (225g) coarsely chopped celery, including the green leaves
2 bay leaves
1/2 cup (115ml) dry white wine
1/2 cup (small bunch) chopped flat-leaf parsley
2 tablespoons Dijon mustard
1/4 cup (60ml) fresh lemon juice, or more to taste
Freshly ground black pepper to taste

After soaking the chickpeas overnight and draining them, rinse them well under running water.

Preheat the oven to 250 F (121 C).

In a medium bowl, combine the chickpeas and salt, and toss well.

In a medium flameproof casserole dish, heat the oil and sauté the onions over medium heat for 4 minutes, or until they are soft. Stir in the garlic, the chickpeas and red pepper, then add the stock or water, the orange, celery, bay leaves, wine and parsley. Bring the mixture to a boil, remove it from the heat, and cover the dish with a double layer of aluminum foil and the lid.

Place the casserole dish in the oven and cook for 6 hours, or until the chickpeas are very tender. Add the mustard and lemon juice; then taste and adjust the seasoning, adding black pepper to taste. Drizzle the chickpeas with extra virgin olive oil and serve hot, warm or at room temperature.

Notes

  • Baking soda helps tenderize the chickpeas during soaking.
  • Reduce the amount of olive oil to taste if dietary fat is a concern.
  • To save cooking time, use three cans of cooked chickpeas in place of the soaked chickpeas.
  • Katrina Vernon estimates that this recipe costs $1.94 per serving, making it healthy and economical.

(Recipe from The New Mediterranean Diet Cookbook with photo and minor changes by Katrina Vernon of Goodbye, Butter.)

Nutrition

All figures are per serving (assumes 6 servings).

Calories: 462
Fat: 17 g 
Carbs: 61 g
Fiber: 16 g
Protein: 17 g
Sodium: 574 mg

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