Curried Garbanzo Bean
Rancho La Puerta (Baja Mexico)
Besides being wonderfully warming on a winter’s day, this soup is loaded
with nutrients and plant based medicines that may help us age well. Modern
research indicates beans may slow cell aging because they are loaded with
fiber, protein, water soluble B vitamins and antioxidant polyphenols. They
also may help lower cholesterol; stabilize blood sugar; relieve
constipation, diverticular disease, hypertension, Type II diabetes and
reduce the risk of developing cancer. Sesame seeds have omega-3 fatty acids
and plant sterols that fight oxidative cell damage and phytonutrients that
may reduce cholesterol, lower the risk of diabetes, cancer and a host of
other ailments. Carrots are full of fiber, potassium, magnesium, vitamin C
and E, as well as carotenoids that promote eye health, prevent sun damage
and cancer. The curry has many wonderful spices that are carminative, or
warming to the digestion. Additionally, the ginger and turmeric in curry
have are mainstays in traditional East Indian Ayurvedic medicine due to
their anti-inflammatory properties.
1 cup dry garbanzo beans, soaked overnight and drained
(makes about 2 ˝ cups soaked/cooked)
6 cups vegetable stock or water
1 tablespoon tahini
1 medium onion, finely diced
2 cloves garlic, minced
2 stalks celery, finely diced
2 medium carrots, finely diced
2 tablespoons dry curry powder or curry paste
2 teaspoons fresh thyme, 3/4 teaspoon dry
2 teaspoon fresh basil, chopped or 3/4 teaspoon dry
fresh ground pepper to taste
sea salt to taste
In a large pot, bring stock and garbanzo beans to a boil. Turn down heat,
cover and cook until tender, about 2 hours. When beans are soft, puree half
in a blender or processor with 1 cup of the cooking water and the tahini.
Puree until smooth. Return to pot. Sauté onion, garlic, celery and carrots
in olive oil until onions are translucent, about 5 minutes. Add to soup.
Season with the curry and herbs, salt and pepper. Cover and cook for 5 -10
minutes to let flavors meld.
Servings per recipe: 8 ~ 10 ounce servings
Calories per serving: 130 ~ Carbohydrate: 20 g ~ Protein: 6 g ~ Fat: 3 g ~
Fiber: 4.5 g ~ Cholesterol: 0 mg ~ Sodium: 191 mg ~ Potassium: 321 mg ~
% Calories from Carbohydrate: 59% ~ Protein: 18% ~ Fat: 22%
Created by Jesus Gonzalez the Culinary Team at Rancho La Puerta Fitness
Resort and Spa. 011 52 665 654 9155 ~ Po Box 69 Tecate, CA 91980 ~
www.rancholapuerta.com
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