Chickpeas How To and Recipe

From the Zone Diet

Be sure to keep your pantry stocked with chickpeas, since they are a convenient and Zone-favorable source of carbs. A staple of Middle Eastern, Italian, and Greek cuisine, this slightly sweet, nutty pea can be mashed into an omelet, tossed onto a salad, or added to soups or stir-fries.

Here's how to enjoy chickpeas in the Zone:

• Discard the metal can once you open it and store the remaining chickpeas in a plastic container or a baggie.
• To make an instant hummus-style spread, simply mash 1/4 cup of chickpeas and stir in a teaspoon of olive oil, seasoning the mix with salt and pepper to taste, and a squeeze of lemon (if you have it). For a snack on-the-go, spread the hummus onto 1 1/2 ounces of low-fat turkey and then roll up the turkey slice.
• Check the ingredients of store-bought hummus before purchasing it, as some prepared spreads are made with full-fat mayonnaise.
• One of the Zone's most versatile dressings, Zone Herb Dressing, features chickpeas — and you can refrigerate it for up to five days, or freeze it and thaw when needed. Use it to complement and complete other Zone-friendly meals.

Zoned Herb Dressing

Ingredients
1 1/2 cups onion, finely minced
1/4 cup chickpeas, canned, minced finely
8 teaspoons cornstarch
1 3/4 cups water
1/4 cup cider vinegar
2 tablespoons balsamic vinegar
1/8 teaspoon Worcestershire sauce
1 teaspoon dried tarragon
1 teaspoon dried oregano
1 teaspoon parsley flakes
2 teaspoons garlic, minced
1 teaspoon dried basil
1/8 teaspoon chili powder
1/2 teaspoon celery salt
1 teaspoon dried dill

Instructions
Combine all ingredients in a small saucepan to form a thickened dressing. (Mix cornstarch with a little cold water to dissolve it before adding to saucepan.) Heat dressing to a simmer, constantly stirring until mixture thickens. Transfer dressing mixture to a storage container, let cool, and refrigerate.

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