Friday, August 14, 2015
Chickpea Sumac Burger and Mashed Sumac and Chickpea Potatoes(gluten free, dairy free, soy free, corn free)
While Abby definitely has her preferences for flavors we also try to be mindful of values.
One of the best way's we have found to increase nutrition is through herbs and spice. Sumac is a big favorite of her's and mine. It has a nice almost lemon like zest to it which since she lost citrus makes sumac a wonderful addition to any number of recipes. Then fresh parsley. I think we take it for granted. Like it is just a "color". When in fact fresh parsley not only add's color(we do eat with our eye's)but has it's own flavor. Best part about parsley is that it actually contains a lot of key nutrients. Tastes great and healthy- cannot beat that!
These "burgers" are one of our favorites. We have done quite a few versions of chickpea burgers, but we always come back to these. I have found that instead of " shaping and cooking" into burgers you can take the blended chickpeas and potatoes(skip the egg!) and add a tablespoon or two of coconut yogurt(add enough until them become creamy) and blend well, makes an amazing "mashed" chickpea and potato side dish! Or, shape and cook into a burger, either way, delicious!
Sumac:"Sumac fruits contain mainly water soluble extract containing Vitamin C and other vitamins, protein, fiber and Minerals like potassium, calcium, magnesium, phosphorus. Nearly 4% of sumac by weight includes tannins. Its tangy flavor is result of high acid content and because of malic acid citric acid, fumaric acid and ascorbic acid present in berries.
Health benefits of Sumac
Sumac has been used across globe for its medicinal properties and uses. Research has showed that health benefits of sumac are many, some being antifungal, anti microbial, anti oxidant, anti inflammatory. "
Parsley:"The flavonoids in parsley—especially luteolin—have been shown to function as antioxidants that combine with highly reactive oxygen-containing molecules (called oxygen radicals) and help prevent oxygen-based damage to cells. In addition, extracts from parsley have been used in animal studies to help increase the antioxidant capacity of the blood.
In addition to its volatile oils and flavonoids, parsley is an excellent source of vitamin C and a good source of vitamin A (notably through its concentration of the pro-vitamin A carotenoid, beta-carotene).
Vitamin C has many different functions. It is the body's primary water-soluble antioxidant, rendering harmless otherwise dangerous free radicals in all water-soluble areas of the body. High levels of free radicals contribute to the development and progression of a wide variety of diseases, including atherosclerosis, colon cancer, diabetes, and asthma. This may explain why people who consume healthy amounts of vitamin C-containing foods have reduced risks for all these conditions. Vitamin C is also a powerful anti-inflammatory agent, which explains its usefulness in conditions such as osteoarthritis and rheumatoid arthritis. And since vitamin C is needed for the healthy function of the immune system, it can also be helpful for preventing recurrent ear infections or colds.
Beta-carotene, another important antioxidant, works in the fat-soluble areas of the body. Diets with beta-carotene-rich foods are also associated with a reduced risk for the development and progression of conditions like atherosclerosis, diabetes, and colon cancer. Like vitamin C, beta-carotene may also be helpful in reducing the severity of asthma, osteoarthritis, and rheumatoid arthritis. And beta-carotene is converted by the body to vitamin A, a nutrient so important to a strong immune system that its nickname is the "anti-infective vitamin."
1 peeled and still hot boiled potato(caution, hard to find safe for the corn-free)
1 tablespoon coconut oil(or fat of your choice)
2 cups very well cooked chickpea's(Dried)
1 teaspoon sumac
1 finely minced and sauteed clove of garlic(or safe for you garlic powder)
1 Tablespoon fresh minced flat leaf parsley
1/2 teaspoon pink himalayan salt(or safe for you)
1 egg(you could probably omit if you are egg free)
1) In bowl mash potato half of the chickpeas to a not quite smooth paste. Add oil, sumac,garlic,parsley and salt. Mix well.
2) Now mix in the rest of the chickpeas. You want to partially mash them, but not completely, you want some texture.
3) Lastly mix in egg well to the mixture.
4) Shape into balls, (I oil my hands!)and flatten into patties.
5) I use a tablespoon or two of coconut oil in a frying pan on medium heat, approximately 3 and half minutes per side.
Mashed Sumac and Chickpea Potatoes:
2 boiled potatoes ready to mash
1 cup very well cooked chickpea's
1 teaspoon sumac
1 teaspoon garlic powder or 1 finely minced and sauteed clove of garlic(which ever you have safe)
1 Tablespoon of minced flat leaf parsley
1/2 teaspoon pink himalayan(or safe for you salt)
3 Tablespoons plain homemade coconut yogurt(you may need more,just add until smooth and creamy)
1)With hand mixer mash potato's and chickpea's together.(If you want smooth then puree chickpea's in blender first and then add to potatoes)
2)Blend in everything else.