Best Health - - BITES -

Spring gives us some crazy colour­ful pro­duce, and while we’re all for nosh­ing on raw car­rots and radishes as an af­ter­noon snack, roast­ing them un­til sweet, golden and crispy takes them to a whole new level. This meal-sized salad gets beefed up with a base of fluffy and nutty kasha, the toasted ver­sion of buckwheat that’s packed with fi­bre and phy­to­chem­i­cals to boot! And since ev­ery salad needs a good crunch fac­tor, skip the but­ter-soaked crou­tons, and look to pulses, in­stead. These roasted crispy chick­peas will turn any ba­sic salad into a din­ner party-wor­thy treat, but are equally good just eaten out of a bowl like chips. We sug­gest whip­ping up a dou­ble or triple batch and keep­ing them in an air­tight con­tainer at room tem­per­a­ture for up to a week — you know, for salad or snack­ing emer­gen­cies.


CAR­ROTS, RADISHES AND CHICK­PEAS 1 can (19 oz) no salt added chick­peas, rinsed, drained and dried well

1½ cups (375 mL) red radishes, trimmed and halved (or quar­tered, de­pend­ing on the size)

1½ cups (375 mL) car­rots, peeled and cut into 2-inch pieces on a bias

2½ tbsp (37.5 mL) ex­tra virgin olive oil 1 tsp (5 mL) za’atar

1 tsp (5 mL) lemon zest

1 tbsp (15 mL) honey

Salt and pep­per


¾ cup (175 mL) kasha 1½ cups (375 mL) stock


¼ cup (60 mL) feta

2 tbsp (30 mL) 2% plain Greek yo­gurt ½ clove gar­lic

1½ tbsp (22 mL) oil

1 tbsp (15 mL) lemon

1 tsp (5 mL) honey

Salt and pep­per, to taste


Pinch za’atar Pars­ley, minced METHOD

1. Pre­heat oven to 425°F.

2. Place the chick­peas on a clean kitchen towel, top with another towel and gen­tly rub the chick­peas un­til they start to pop out of their thin translu­cent skins. The skins hold a lot of mois­ture, so getting rid of as many as you can will help keep these beans crispier longer. Don’t worry about getting each and ev­ery one, just re­move any that eas­ily pop off. Trans­fer the dried chick­peas to a large baking sheet. Toss with one ta­ble­spoon of olive oil and ¼ tea­spoon of salt.

3. Place the radishes and car­rots on another large baking sheet. Toss with 1½ ta­ble­spoons of olive oil, ¼ tea­spoon of salt, ¼ tea­spoon of pep­per, and za’atar.

4. Place both sheets in the oven. Af­ter 10 min­utes, re­move the chick­peas and give them a stir. Re­turn to the oven for 10-12 min­utes.

5. Af­ter 10 min­utes, re­move the veg­eta­bles and top with lemon zest and honey. Con­tinue cooking for 8 min­utes.

6. Re­move the veg­eta­bles and leave the chick­peas in the oven. Turn the oven off, and al­low them to sit in the oven (with the oven door closed) as it cools down for at least an hour up un­til the pan is no longer hot.

7. Bring the stock to a boil and add in the kasha. Bring back to a boil, then re­duce the heat to a sim­mer, cover and cook just un­til all of the liq­uid has been ab­sorbed, about 10 min­utes. Re­move from the heat and let stand with the cover on un­til the rest of the liq­uid has been ab­sorbed. Sea­son with salt and pep­per, to taste.

8. To make the dress­ing, add the feta, yo­gurt, gar­lic, oil, lemon, honey, and salt and pep­per, to taste.

9. To serve the salad at room tem­per­a­ture, ar­range the kasha on a plat­ter. Top with the roasted veg­eta­bles and crispy chick­peas. Driz­zle with the feta yo­gurt dress­ing and gar­nish with a pinch of za’atar and pars­ley.

PER SERV­ING: 397 calo­ries, 16 g pro­tein, 13 g fat (2 g sat­u­rated fat), 58 g car­bo­hy­drates, 14 g fi­bre, 4 mg choles­terol, 306 mg sodium

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