Vegan Chickpea + Sweet Potato Burger

Vegan Chickpea + Sweet Potato Burger
on Ezekiel 4:9 Sprouted Whole Grain English Muffins
Number of Servings
Makes 4 Burgers (Serves 4)
Ingredients
  • 1 can (15 oz) chickpeas, drained and mashed
  • 1 small sweet potato, cooked and mashed
  • [q:1/2] cup oat flour
  • 1 tsp cumin
  • [q:1/2] tsp smoked paprika
  • 1 tsp garlic powder
  • Salt & pepper to taste
  • 1 Tbsp olive oil (for cooking)
  • 4 Ezekiel 4:9 Sprouted Whole Grain English Muffins
Directions
  1. Mix all ingredients in a bowl until well combined.
  2. Shape into patties (if too wet, add more oat flour). Should make around four patties.
  3. Cook in a pan over medium heat with olive oil, about 5 minutes per side.
  4. Serve with avocado, lettuce, and tahini sauce on an Ezekiel 4:9 Sprouted Whole Grain English Muffins.
Nutrition Info
436 Calories, 20 g Protein, 0 mg Cholesterol, 72 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 16 g Fiber, 9 g Total fat (1 g sat), 504 mg Sodium, [nut:5] Phosphorus, Zinc, [nut:4] Iron, Folate, [nut:3] Vitamin B3 (niacin), Vitamin B6, Magnesium, [nut:1] Vitamin A, Vitamin B1 (thiamine), Potassium

Cuccìa

Cuccìa
Prep Time
1 hour 45 minutes
Number of Servings
Serves 4
Ingredients
  • 1 cup wheat berries—traditionally, farro is used
  • 1 cup lentils or other legume, such as chickpeas or fava beans
  • Olive oil
  • 1 to 3 cloves of garlic, chopped
  • [q:1/2] to 1 tsp salt
  • [q:1/2] tsp pepper
  • Spices for seasoning:
    • fennel seed
    • rosemary
    • turmeric
    • cumin
    • nutmeg
    • cinnamon
  • 3 Tbsp tomato paste or [q:1/4] cup diced tomatoes
  • 1 Tbsp lemon juice
  • Splash of red wine
  • Parmesan cheese (optional)
Directions
  1. Cover wheat with about 1 inch of water.
  2. Bring to a boil, then turn down heat and simmer for about an hour or until the grain opens and is soft. The cooking time will depend on the variety of wheat you have and whether you soaked it overnight.
  3. Cook the lentils separately by putting [q:1/2] cup of lentils and about 1 cup of water or vegetable broth in a saucepan. (You may want to add a little more water or broth depending on the consistency you want.) Bring to a boil then turn down heat and simmer until soft.
  4. Meanwhile, heat olive oil in a separate medium pan, add chopped garlic, salt, pepper, and any other desired spices.
  5. Add in tomato paste or diced tomatoes, lemon juice, a splash of red wine, and the lentils and warm all together.
  6. Add lentil mixture to the wheat, stir together, sprinkle with Parmesan cheese, if using, and enjoy.
Nutrition Info
Made with farro, lentils, and tomato paste: 364 Calories, 3 g Protein, 13 g Carbohydrates, 19 g Protein, 0 mg Cholesterol, 65 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 11 g Fiber, 5 g Total fat (1 g sat), 271 mg Sodium, [nut:5] Folate, [nut:4] Vitamin B1 (thiamine), Phosphorus, [nut:3] Vitamin B6, Iron, [nut:2] Vitamin B3 (niacin), Magnesium, Zinc, [nut:1] Vitamin B2 (riboflavin), Vitamin E, Potassium

Whole Grain Traditions

Whole Grain Traditions
Celebratory Meals for Cold Seasons
Mark Wallace
a bowl of eastern European grain porridge

Excerpted with permission from Della Medicina by Lisa Fazio ($24.99, Healing Arts Press, 2024).

As a second-generation immigrant living in an Italian-American community, the traditions and practices of my Italian family were not even thought of as “traditions,” if thought of at all; they were just a part of daily life.

Consumption of whole legumes and grains, such as the traditional Calabrian dish cuccìa, as well as broad beans, chickpeas, and so on, occurred at midwinter and autumn celebrations when these foods were thought to be blessed and when the dead were nearest to the living.

Beans and grains are seeds, and seeds are believed to hold the regenerative and life-giving potential that when eaten revitalizes and reinvigorates the living and honors the deceased.

The History of Cuccìa

Cuccìa has many variations and is a traditional dish made to celebrate the feast of Santa Lucia in December.

It is also commonly cooked around Christmas, for good luck on New Year’s Day, and anytime during the winter for a warm bowl of deep nourishment.

Where Does The Name Come From?

The name comes from cucìa, meaning “cooked” and referring to a legend about the arrival of wheat during a famine whereby the food was cooked as quickly as possible, so the hungry people didn’t have to wait any longer.

Instead of taking the time to make bread, the wheat was boiled into a quick porridge. As soon as it was ready the cook shouted, “Cucìa, cucìa!,” “Cooked, cooked!”

Or it may stem from the Greek Ko (u) kkìa, which means “wheat.”

What is Cuccìa?

There are multiple versions of cuccìa with some being sweet and some being savory.

It’s basically boiled wheat berries with whatever else sounds good added to it.

In some recipes it’s more of a pudding and includes ricotta.

Sources

Della Medicina by Lisa Fazio ($24.99, Healing Arts Press, 2024)

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Contributor
Lisa Fazio
Tags
wheat berries
chickpeas / garbanzo beans
beans
seeds

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Morgain’s Saucebox Sandwich

Morgain’s Saucebox Sandwich
Prep Time
50 minutes
Number of Servings
4 Sandwiches
Ingredients

Veggies

  • 1 eggplant, sliced into ½-inch rounds
  • 1 bulb fennel, cored and thinly sliced
  • 1 medium zucchini, sliced into [q:1/4]-inch rounds
  • 1 medium red onion, sliced into rounds
  • 2 red bell peppers, seeded and cut into strips
  • 2 Tbsp extra-virgin olive oil
  • 1 tsp kosher salt
  • 1 tsp cracked black pepper

Turmeric Tahini Mayo

  • ½ cup low-fat mayonnaise
  • [q:1/4] cup tahini
  • 1 Tbsp maple syrup
  • Juice of ½ lemon
  • 1 clove garlic, finely grated
  • [q:1/2] tsp ground turmeric
  • [q:1/2] tsp curry powder
  • [q:1/4] tsp kosher salt

Chickpeas

  • 1 (28 fl oz) can chickpeas, drained and
  • well rinsed
  • 2 Tbsp extra-virgin olive oil
  • [q:1/2] tsp smoked paprika
  • [q:1/2] tsp chili flakes
  • [q:1/2] tsp ground cumin
  • [q:1/2] tsp kosher salt

Assembly

  • 8 slices multigrain bread, toasted
  • 8 pieces leaf lettuce
Directions
  1. Preheat oven to 450˚. Line two baking sheets with parchment paper.
  2. Arrange veggies on prepared baking sheets, drizzle with oil, and season with salt and pepper. Roast for 25 to 30 minutes, or longer if you like things a bit charred. Remove from oven and set aside.
  3. While veggies are roasting, make turmeric tahini mayo: combine all turmeric tahini mayo ingredients in a mixing bowl and whisk until smooth. As this mayo is quite thick, feel free to loosen it a bit with a few teaspoons of water if you like your sauce a bit thinner. Set aside.
  4. Time for the spicy chickpeas. In a mixing bowl, combine chickpeas, oil, paprika, chili flakes, cumin, and salt. Mix well to coat chickpeas. Transfer everything to a pan over medium-high heat and cook for about 7 to 8 minutes, stirring frequently. Remove from heat and slightly mash chickpeas with a fork or a potato masher.
  5. To assemble sandwiches, liberally spread turmeric tahini mayo on four slices of toasted bread. Top each slice with lettuce, some roasted veggies, and a scoop of spiced chickpeas. Then close sandwich with other slice of toast. Enjoy!
Nutrition Info
1,208 Calories, 55 g Protein, 0 mg Cholesterol, 184 g Carbohydrates, 41 g Total sugars (3 g Added sugars), 39 g Fiber, 33 g Total fat (4 g sat), 1,538 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin C, Vitamin K, Folate, Iron, Magnesium, Phosphorus, Potassium, Zinc, [nut:4] Vitamin E, [nut:3] Calcium, [nut:1] Vitamin A

Roasted Carrot Hummus

Roasted Carrot Hummus
Prep Time
25 minutes
Number of Servings
Serves 8
Ingredients
  • 1 lb carrots, cut into 2-inch slices
  • 6 Tbsp olive oil, divided
  • [q:1/4] tsp salt, divided
  • [q:1/4] tsp ground black pepper, divided
  • [q:1 3/4] cups low-sodium canned chickpeas, drained and rinsed
  • 1 garlic clove, crushed
  • 2 Tbsp freshly squeezed lemon juice
  • 1 tsp ground cumin
  • [q:1/2] tsp smoked paprika
  • [q:1/2] tsp chili powder
Directions
  1. Preheat oven to 425°.
  2. In a medium bowl, combine carrots, 2 tablespoons of the olive oil, [q:1/8] teaspoon of the salt, and [q:1/8] teaspoon of the pepper; toss to coat. Transfer carrots to a baking sheet in a single layer.
  3. Bake carrots until slightly browned, about 15 minutes. Remove from oven and let cool slightly.
  4. In a blender, combine roasted carrots, chickpeas, garlic, lemon juice, cumin, paprika, chili powder, remaining [q:1/8] teaspoon salt, and remaining [q:1/8] teaspoon pepper. Blend on high speed until smooth. With blender running on low speed, slowly add remaining olive oil and pulse until smooth.
  5. Transfer to a dip bowl and serve immediately, or store in an airtight container in refrigerator for up to 4 days.
Nutrition Info
282 Calories, 10 g Protein, 0 mg Cholesterol, 34 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 7 g Fiber, 13 g Total fat (2 g sat), 128 mg Sodium, [nutrition:5] Vitamin A, Folate, [nutrition:2] Vitamin B1 (thiamine), Vitamin B6, [nutrition:1] Vitamin B2 (riboflavin), Vitamin E, Vitamin K, Iron, Magnesium, Phosphorus, Potassium, Zinc

Broccoli and Bean Salad

Broccoli and Bean Salad
with Mustard-Soy Dressing
Prep Time
40 minutes
Number of Servings
Serves 4
Ingredients

Dressing

  • 3 Tbsp toasted sesame oil
  • 1 Tbsp whole-grain mustard
  • 1 Tbsp low-sodium soy sauce
  • 1 Tbsp rice vinegar
  • [q:1/2] tsp kosher salt
  • 1 garlic clove, finely grated

Salad

  • Kosher salt
  • 1 head broccoli, cut into florets and stems, sliced [q:1/8]-inch thick
  • 6 oz green beans
  • 1 (15 oz) can chickpeas or cannellini beans, drained and rinsed
Directions
  1. Make dressing: In a small bowl, combine sesame oil, mustard, soy sauce, rice vinegar, salt, and garlic. Using a fork or small whisk, mix until well combined. The dressing will keep in an airtight container in the refrigerator for up to 2 days.
  2. Bring a large pot of salted water to a boil. Add broccoli and cook for 2 minutes. Using a slotted spoon, transfer broccoli to a medium bowl.
  3. Add green beans to boiling water and cook for 2 minutes. Drain green beans and rinse under cold water. Pat dry. Using a sharp knife, trim and discard ends of green beans. Cut beans on a diagonal into 2-inch pieces. Add to bowl with broccoli. Add chickpeas and toss to combine.
  4. Drizzle dressing over vegetables and beans and stir to combine. Salad will keep in an airtight container in the refrigerator for up to 5 hours.
Nutrition Info
Made with chickpeas: 564 Calories, 27 g Protein, 0 mg Cholesterol, 81 g Carbohydrates, 15 g Total sugars (0 g Added sugars), 18 g Fiber, 17 g Total fat (2 g sat), 686 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Vitamin B6, Vitamin C, Vitamin K, Folate, Phosphorus, [nutrition:4] Vitamin A, [nutrition:3] Vitamin B2 (riboflavin), Iron, Magnesium, Zinc, [nutrition:2] Potassium, [nutrition:1] Vitamin B3 (niacin), Vitamin E, Calcium

Life-Affirming Chickpea Soup

Life-Affirming Chickpea Soup
Humble ingredients, but a symphony of flavor.
Prep Time
40 minutes
Number of Servings
3 servings
Ingredients
  • 1 Tbsp coconut oil, ghee, or olive oil
  • 1 yellow onion, finely chopped
  • 4 garlic cloves, thinly sliced
  • 1 Tbsp finely chopped fresh ginger
  • 1 (15 oz) can chickpeas, drained and liquid reserved
  • [q:1 1/4] tsp curry powder
  • [q:1/4] tsp ground turmeric
  • 1 tsp salt, plus more as needed
  • Pinch of red pepper flakes (optional)
  • Freshly ground black pepper
  • 4 cups low-sodium vegetable or chicken broth
  • [q:1/4] cup uncooked white quinoa, rinsed
  • 2 cups baby arugula or spinach, coarsely chopped
  • Zest and juice of 1 lemon, divided
Directions
  1. In a large pot, heat oil over medium heat.
  2. Add onion, garlic, and ginger. Cook for 4 to 5 minutes over medium-low heat, stirring occasionally, until tender. Add drained chickpeas, curry powder, turmeric, salt, and red pepper flakes, if using. Season with black pepper.
  3. Cook for 3 to 4 minutes over medium heat, stirring often. Use a spatula or wooden spoon to smash some of chickpeas into the pot (this gives the soup a lovely chunky texture).
  4. Add broth, quinoa, and reserved chickpea liquid. Bring to a simmer over medium-high heat. Once simmering, reduce heat to medium-low. Cover and cook for 13 to 15 minutes, until quinoa is cooked and soup has thickened.
  5. Stir in arugula, lemon zest, and half of lemon juice. Taste and add more salt, pepper, or lemon juice as desired. Grab a spoon and tuck in!
Nutrition Info
With coconut oil, vegetable broth, and arugula: 668 Calories, 33 g Protein, 108 g Carbohydrates, 18 g Total sugars (0 g Added sugars), 21 g Fiber, 14 g Total fat (5 g sat), 477 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Vitamin B6, Phosphorus, Folate, [nutrition:4] Iron, Zinc, [nutrition:3] Vitamin B2 (riboflavin), Magnesium, [nutrition:2] Vitamin C, Vitamin K, Potassium, [nutrition:1] Vitamin B3 (niacin), Vitamin E, Calcium

Baked Falafel in Sprouted Pita Pockets

Baked Falafel in Sprouted Pita Pockets
with Homemade Tzatziki Sauce
Number of Servings
Serves 2
Ingredients

  • Wrap

  • Falafel

    • 1 can Chickpeas (well drained and dried)
    • [q:1/2] cup Diced Onion
    • 1 cup Parsley
    • 4 cloves Garlic
    • 1 tsp Cumin
    • [q:1/4] tsp Sea salt
    • [q:1/4] tsp Pepper
    • 2 tsp Lemon juice

  • Tzatziki Sauce

    • 1 cup Yogurt (we recommend plain Greek or your favorite dairy-free yogurt)
    • [q:1/4] cup Fresh dill
    • 2 cloves Grated garlic
    • 1 tsp Cumin
    • [q:1/4] tsp Sea salt
    • [q:1/4] tsp Pepper
    • 1 cup Grated cucumber
    • 2 tsp Lemon juice

  • Toppings

    • Hummus
    • Lettuce
    • Red onion
    • Diced cucumber
    • Cherry tomatoes
Directions

  1. Make Falafel

    1. Drain, rinse and pat chickpeas until very dry
    2. Add falafel ingredients into a food processor
    3. Pulse until the mixture is well-minced
    4. Roll and flatten into small, bite-sized circles (about 2 inches wide)
    5. Place on parchment paper
    6. Bake at 375 for 30 minutes

  2. Make Tzatziki

    1. Grate garlic cloves
    2. Grate cucumber and squeeze using cheesecloth to remove some of the moisture
    3. Mix yogurt ingredients together

  3. Preparing Pita

    1. Cut Ezekiel 4:9 7 Whole Grain Pocket Bread in half
    2. Open pocket bread and smear a generous amount of hummus on the inside
    3. Stuff pocket bread with lettuce, tomato, onion, and falafel
    4. Top with Tzatziki sauce
Nutrition Info
Topped with [q:1/4] cup hummus, [q:1/4] cup lettuce, [q:1/8] cup red onion, [q:1/8] cup cucumber, and [q:1/4] cup tomatoes: 646 Calories, 34 g Protein, 19 mg Cholesterol, 79 g Carbohydrates, 19 g Total sugars (0 g Added sugars), 21 g Fiber, 26 g Total fat (7 g sat), 1,352 mg Sodium, [nut:5] Vitamin C, Vitamin K, Folate, Phosphorus, [nut:4] Vitamin B6, Iron, [nut:3] Calcium, Magnesium, [nut:2] Vitamin A, Vitamin B1 (thiamine), Potassium, Zinc, [nut:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin E

Chickpea Tagine

Chickpea Tagine
Prep Time
40 minutes
Number of Servings
4
Ingredients
  • 2 Tbsp olive oil
  • 1 onion, minced
  • 3 garlic cloves, minced
  • 4 carrots, chopped into [q:1/2]-inch pieces
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground cinnamon
  • [q:1/2] tsp ground ginger
  • 1 (15 ounce) can chickpeas, drained
  • 2 cups low-sodium vegetable broth
  • 1 medium lemon, juiced
  • [q:1/2] cup chopped dates
  • [q:1/2] cup chopped dried apricots
  • Salt and freshly ground black pepper
  • [q:1/4] cup slivered almonds, toasted
  • Handful cilantro, chopped
Directions
  1. Heat oil in a large pot over medium heat. Add onion and sauté for 5 minutes, stirring frequently.
  2. Add garlic, carrots, cumin, coriander, cinnamon, and ginger and sauté for 3 minutes.
  3. Add chickpeas, broth, lemon juice, dates, and apricots. Simmer over medium-low heat for 25 to 30 minutes, or until broth is almost completely absorbed and carrots are tender.
  4. Season to taste with salt and pepper. Before serving, garnish with slivered almonds and cilantro.
Nutrition Info
Tagine only: 455 Calories, 14 g Protein, 75 g Carbohydrates, 38 g Total sugars (0 g Added sugars), 16 g Fiber, 15 g Total fat (2 g sat), 615 mg Sodium, [nutrition:5] Vitamin A, Folate, [nutrition:4] Phosphorus, [nutrition:3] Vitamin B6, E, [nutrition:2] Vitamin B2 (riboflavin), Iron, Magnesium, Potassium, Zinc, [nutrition:1] Vitamin B1 (thiamine), B3 (niacin), C, Calcium

Pasta with Garbanzos, Olives and Artichokes

Pasta with Garbanzos, Olives and Artichokes
Prep Time
15 minutes, plus 15 minutes cook time
Number of Servings
Serves 6
Ingredients
  • 12 ounces any EDEN Pasta, 1 pkg.
  • [q:1/4] cup EDEN Extra Virgin Olive Oil
  • [q:1/4] tsp red pepper flakes, or to taste
  • 1 cup onion, diced
  • 6 cloves garlic, diced
  • 1 cup water packed artichoke hearts, quartered
  • 1 cup yellow bell peppers, chopped
  • 2 cups organic vegetable broth or soup stock
  • 1 cup pitted black olives, drained, leave whole
  • 15 ounces EDEN Garbanzo Beans, drained
  • 28 ounces organic whole tomatoes, drained, chopped
  • [q:1/2] tsp EDEN Sea Salt, or to taste
  • 1 Tbsp fresh parsley, minced for garnish
  • [q:1/8] tsp EDEN Black Pepper, or to taste
Directions
  1. Cook pasta as package directs.
  2. While the pasta is cooking, place olive oil, red pepper flakes and onions in a skillet, sauté over medium heat until golden.
  3. Add garlic, artichokes, yellow pepper, and saute until browned.
  4. Add broth, olives, garbanzos and tomatoes. Gently simmer 5 minutes.
  5. Place drained pasta in a large bowl, pour the sauce over and toss.
  6. Season to taste with black pepper and garnish with parsley.
Nutrition Info
443 calories, 14 g fat (27% calories from fat), 13 g protein, 69 g carbohydrate, 8 g fiber, 0 mg cholesterol, 431 mg sodium
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