Chickpea (garbanzo) flour is my new favorite ingredient. When used in soups it creates a smooth texture and enhances the flavor, eliminating the need for cheese or cream.
Creamy Sun Oven Vegan Soup
2 teaspoons olive oil
1 onion, thinly sliced
1 small potato (about 3-ounces), well scrubbed and diced
1 bag (1-pound) frozen California blend vegetables
2 tablespoons chickpea flour
Serve this solar baked vegetarian entree with a salad and some grilled vegetables and nobody will miss the meat.
Vegan Chickpea Bake with Tahini Sauce
1 pound dried chickpeas previously cooked with 1/4 cup of the cooking liquid reserved
1 small onion, finely chopped
1 teaspoon salt
1 tablespoon whole wheat flour
2 stalks celery, finely chopped
1/3 cup olive oil
2 tablespoons flat-leaf parsley, finely chopped
1 teaspoon ground dried sage
Tahini sauce for serving*
Set Sun Oven out to preheat. Coat a shallow metal or glass baking dish with cooking spray, set aside.
Place the chickpeas in a food processor with 1 tablespoon of cooking liquid and process adding additional liquid as needed. Transfer the ground chickpeas to a large bowl and stir in the remaining ingredients mixing well. Pat the mixture into the prepared baking dish. Cover with aluminum foil and a tea towel. Bake in the preheated Sun Oven for 1 to 1 1/2 hours. Drizzle each serving with tahini sauce.
Makes 6 to 8 servings
*Tahini sauce is easy to make and can be used in sandwiches or as a dip. The recipe I use can be found here.
Chickpeas and spices give this frittata an Indian twist.
Indian Spiced Frittata
1 tablespoon olive oil
1 small onion, thinly sliced
1 teaspoon fennel seeds
1/2 teaspoon red pepper flakes
1 cup Swiss chard leaves, chopped
1 1/2 cups cooked chickpeas or 1 (9 ounce can) drained
Anytime a recipe calls for sautéing it can be done in the Sun Oven. Just remember to keep an eye on it, sautéed garlic (or anything else) is almost as easy to burn in the Sun Oven as it is stovetop.
Sun Oven Chickpea and Cauliflower Soup
1/2 pound dried chick peas, previously cooked, drained reserving 1/2 cup of the cooking liquid
2 tablespoons olive oil
2 garlic cloves, roughly chopped
1/4 teaspoon red pepper flakes
10 ounces cauliflower flowerets, fresh or frozen (thawed)
1 carton or canned (26.5 ounces) chopped tomatoes
This fragrant vegetarian stew is perfect for dinner on a cold winter’s evening.
1 tablespoon olive oil
1 onion, chopped
The curried chicken soup from Saturday’s post can easily become vegetarian by using vegetable broth and substituting chickpeas for the chicken. Both soups are also good when served over rice for a more filling meal.
Sun Oven Curried Chickpea and Sweet Potato Soup
4 cups vegetable broth
1 can (13 1/2 ounces) coconut milk
2 tablespoons mild curry powder
1 can (15 ounce) chickpeas
1 1/2 pounds sweet potatoes, peeled and cut into 1/2-inch pieces
4 green onions, thinly sliced (keep green and white parts separate)
1/2 cup frozen peas
2 tablespoons freshly squeezed lemon juice
salt to taste
Remove leveling tray from the Global Sun Oven and place a trivet or rack on the floor of the cooking chamber. Set Sun Oven out to preheat.
Blend the broth, coconut milk, and curry powder in a large pot. Add chickpeas and the sweet potatoes. Cover and cook in Sun Oven until the potatoes are soft, 1 to 1 1/2 hours. Remove the pot from the Sun Oven. Keep the soup warm over medium-low heat. Stir in the green parts of the green onions, peas, and salt to taste. Bring to a simmer and cook until the peas are tender, about 1 minute. Stir in the lime juice and serve.
Makes 4 to 6 servings.
One thing I love about online recipes are the reviews. In the pre-internet days I always felt I had to follow a recipe exactly as written. That meant lots of last minute runs to the store for a missing ingredient and a drawer full of expensive spices that I may have only used once. Once my favorite publications began making their recipes available online I was surprised to discover that almost no-one follows a recipe to the T; or at least not the ones who take the time to write reviews. Now when I try out a new recipe I don’t mind improvising with ingredients I happen to have on hand. This recipe adapted from one I found on Martha Stewart’s site is a perfect example. Hers used cannellini beans and scallions in place of the chickpeas and minced onion in mine, and, of course, a slow cooker rather than a Sun Oven.
Sun Oven Couscous and Chickpea Stuffed Peppers
4 bell peppers, orange, yellow, or red
Getting the timing right for cooking dried chickpeas is tricky even when using traditional cooking methods. The older they are the longer they take to cook. For this reason I like to get chickpea based dishes started early in the day. You can always wait until it’s closer to dinner time to add in the other ingredients, or, they might even be ready in time for lunch. In any case, the superior texture and flavor of dried chickpeas make up for the guess work involved.
Spicy Solar Chickpea Curry
2 cups dried chickpeas, picked over
8 cups baby spinach leaves
2 (15 oz.) cans petite diced tomatoes
2 teaspoons ground coriander
2 teaspoons ground cumin
1 teaspoon garam masala
1/2 teaspoon ground turmeric
2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
2 tablespoons fresh cilantro, chopped (optional)
Soak chickpeas overnight in a large bowl with enough water to cover them by two inches.
Set Global Sun Oven out to preheat.
Drain chickpeas, put them in a large pot with 1 cup water. Cover and cook in the GSO until tender, 3 to 4 hours. Stir in spinach, tomatoes and their juices, coriander, cumin, garam masala, turmeric, 1 1/2 teaspoons salt, and pepper. Return pot to GSO and cook for another hour or more. Remove pot from GSO, stir in cilantro and remaining salt. Serve with rice.
Makes 4 to 6 servings.
This is a simple, yet satisfying chicken dish that is perfect for solar cooking. The green beans were cooked along with it, in a parchment packet that I put on top of the dutch oven towards the end of the cooking time.
Sun Oven Chicken with Turmeric and Chickpeas
1 Tbs olive oil
1 medium onion, finely chopped
1/2 tsp turmeric
6 chicken thighs, skinned
1/2 cup water
1/2 tsp salt
1/4 tsp fresh ground black pepper
2 Tbs fresh lemon juice
2 cloves garlic, minced
1 15 oz can chickpeas, drained
Set Global Sun Oven out to preheat
Heat oil in a large dutch oven, add onion and cook until softened. Stir in turmeric; add chicken, turning to coat. Add water, salt, pepper, lemon juice, and garlic. Place in Sun Oven for approx. 2 hours or until chicken is tender. Mix in chickpeas and leave in Sun Oven until heated. Serve over couscous with hot sauce.