"Chickpeas or garbanzos are one of my favorite beans and here they get the Italian treatment. It’s important to thoroughly cook the beans before adding the tomatoes. I always recommend a quick-soak for beans."
-- Jill Nussinow, "The Veggie Queen"
-- Jill Nussinow, "The Veggie Queen"
CHICKPEAS ITALIANO
Serves 4 to 6
INGREDIENTS 12 minutes high pressure; natural pressure release; 5 minutes stovetop cooking or cooking on sauté.
2. Sauté the onion for 3 minutes. Add 3 cloves of chopped garlic and sauté another minute.
3. Turn off sauté and add the beans, broth, 3 tablespoons chopped basil, oregano and bay leaf. Bring to high pressure over high heat.
4. Lower heat to maintain high pressure and cook for 12 minutes or set your electric cooker for 12 minutes. Let the pressure come down naturally.
5. Remove the lid, tilting it away from you. Remove the bay leaf and add the tomatoes. Cook over medium heat for 5 minutes, until the tomatoes break down.
6. Remove 1 cup of the bean mixture and pureé in a food processor or blender.
7. Return to the pot with the olive oil, remaining garlic, basil and parsley.
8. Stir in the vinegar and then add salt and pepper to taste.
Serve over pasta, zucchini noodles, cooked greens, cauliflower rice or whatever you like!
TIP: If you use canned beans, use 2 cans drained and follow the beginning steps in a saucepan on the stove with just 1/4 to 1/2 cup water or broth, as those beans are already cooked. Continue with the recipe.
INGREDIENTS 12 minutes high pressure; natural pressure release; 5 minutes stovetop cooking or cooking on sauté.
- 1 1/2 cups dried chickpeas (garbanzo beans), pre-soaked (soaked overnight or quick soaked) and drained
- 1 tablespoon olive oil(optional)
- 2 medium onions, diced
- 3 cloves garlic, chopped
- 1 1/2 cups vegetable broth
- 3 tablespoons chopped fresh basil
- 2 teaspoons fresh oregano or 3/4 teaspoon dried
- 1 bay leaf
- 2 cups chopped fresh or canned tomatoes
- 1 clove garlic, minced
- 2 tablespoons chopped basil
- 2 tablespoons chopped Italian parsley
- 1 tablespoon balsamic vinegar
- Salt and pepper
2. Sauté the onion for 3 minutes. Add 3 cloves of chopped garlic and sauté another minute.
3. Turn off sauté and add the beans, broth, 3 tablespoons chopped basil, oregano and bay leaf. Bring to high pressure over high heat.
4. Lower heat to maintain high pressure and cook for 12 minutes or set your electric cooker for 12 minutes. Let the pressure come down naturally.
5. Remove the lid, tilting it away from you. Remove the bay leaf and add the tomatoes. Cook over medium heat for 5 minutes, until the tomatoes break down.
6. Remove 1 cup of the bean mixture and pureé in a food processor or blender.
7. Return to the pot with the olive oil, remaining garlic, basil and parsley.
8. Stir in the vinegar and then add salt and pepper to taste.
Serve over pasta, zucchini noodles, cooked greens, cauliflower rice or whatever you like!
TIP: If you use canned beans, use 2 cans drained and follow the beginning steps in a saucepan on the stove with just 1/4 to 1/2 cup water or broth, as those beans are already cooked. Continue with the recipe.
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© 2021 by Jill Nussinow, MS, RDN. Reprinted with permission.
Adapted from "Vegan Under Pressure" by Jill Nussinow (Houghton, Mifflin Harcourt). Photo by Jill Nussinow.
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