Sunday, October 17, 2010

Recipe for Brown Rice and Green Garbanzo Salad with Carrots, Parsley, and Pine Nuts

Brown Rice and Green Garbanzo Salad with Carrots, Parsley, and Pine Nuts
Earlier this morning it didn't seem like the universe wanted me to share this recipe for Brown Rice and Green Garbanzo Salad with Carrots, Parsley, and Pine Nuts. I got up early and turned on the computer like I do most days, and I'd just started checking e-mail when my power went off. It didn't seem windy so I wondered what was up, but within about 5 minutes the power came back on. This time I'd made it through about 10 e-mails when the power went off again. It stayed off long enough for me to read the newspaper, eat an apple, make the bed, and get dressed, so I decided to make an early morning Costco run, and happily the power was back when I got back home. I saw power trucks and workers all along the street between my house and Costco, and had to restrain myself from getting out of the car, rushing over to the workers, and saying "Thank you for fixing it!"

Have you ever had green garbanzo beans like the ones I used in this salad? I discovered them when they were a demo item at Costco, and when I checked online I realized that although they've only been common in the U.S. the last few years, they've been eaten for years in India and other parts of the world. The ones I used have been picked green, blanched, and frozen, and they're sold as Garden Green Garbanzos. When I mentioned these on Twitter it sounded like they 're already have lots of fans, My bag had some good ideas for using them but I decided to try a salad with brown rice combined with the green garbanzo beans and a lemon-cumin vinaigrette. I love this kind of whole grain salad for lunch all year round, and I'm officially converted to the green garbanzo beans, so they may be showing up in more recipes in the future!

I took out 2 cups of the green garbanzos and thawed them for a few minutes in the microwave before I used them in the salad. They look a lot like peas, with a mild pleasant flavor that reminds me a bit of edamame.

You'll need 3 cups of cooked brown rice for the salad. I had some rice in the fridge that I'd cooked in my rice cooker, so I just let it come to room temperature. (I always use Uncle Ben's Brown Rice for a salad like this.)

You can use any kind of grated or shredded carrots, but I love to use shredded carrots from a bag for salad because the pieces are a bit thicker than carrots you shred yourself. For this salad I roughly chopped the shredded carrots so the pieces were a bit smaller.

I also used some sliced green onion and chopped parsley. I used flat parsley, but curly parsley would be okay.

Combine the green garbanzo beans, brown rice, shredded carrots, and sliced green onions in a medium-sized bowl.

Mix together lemon juice, ground cumin, ground coriander, and cayenne pepper (or dash of hot sauce) and then whisk in olive oil to make the dressing.

Stir in the desired amount of dressing, then gently stir in the chopped parsley. Season salad to taste with salt and fresh ground black pepper.

Toast pine nuts (or other nuts of your choice) for 1-2 minutes in a dry frying pan and use them to top the salad. This salad is great at room temperature or lightly chilled and it will keep in the fridge for a day or two, although it's a little better freshly made.


Brown Rice and Green Garbanzo Salad with Carrots, Parsley, and Pine Nuts
(Makes 6-8 side servings or about four main-dish salad servings; recipe created by Kalyn.)

Ingredients:
2 cups blanched green garbanzo beans, thawed if frozen
3 cups cooked brown rice (let cool to room temperature if you're cooking rice especially for the salad)
1 cup shredded or matchstick carrots, coarsely chopped
1/4 cup thinly sliced green onion
1/2 cup chopped parsley (I used flat Italian parsley, but curly parsley will work)
2 1/2 T fresh-squeezed lemon juice
1 tsp. ground cumin
1/4 tsp. ground coriander
pinch of ground cayenne (could also use a dash of hot sauce)
4 T extra-virgin olive oil
salt and fresh ground black pepper
1/4 cup lightly toasted pine nuts (or use other nuts of your choice)

Instructions:
If you're cooking brown rice especially for the salad, follow package directions to get 3 cups cooked brown rice, then let it cool to room temperature before proceeding with the salad. Thaw green garbanzo beans, chop carrots, slice green onions, and chop parsley.

Combine green garbanzo beans, cooked brown rice, chopped shredded or matchstick carrots, and sliced green onion in a medium-sized bowl.

Mix together lemon juice, ground cumin, ground coriander, and pinch of cayenne pepper (or dash of hot sauce), then whisk in extra-virgin olive oil to make the dressing. Stir desired amount of dressing into salad (you may not need all the dressing if you like your salads on the dry side.) Gently mix in chopped parsley, and season salad to taste with salt and fresh ground black pepper.

Toast pine nuts (or other nuts of your choice) in a dry frying pan for 1-2 minutes, just until they are barely turning color. (They can get too brown pretty quickly, so be careful.) Serve salad sprinkled with toasted pine nuts.

This salad will keep in the fridge for a day or two, although it's better freshly made.



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South Beach Suggestions:
The green garbanzo beans used in this salad are a great low-glycemic product for the South Beach Diet. This salad would be phase 2 or 3 for the diet because of the rice. I'd eat it as a side salad with something like Spice-Rubbed and Roasted Fish Filets or Kubideh. This would also make a great main-dish salad to take for lunch to work.

Other Bloggers Who've Discovered Green Garbanzo Beans:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
Spiced Green Garbanzo and Green Garbanzo with Paneer from Food for Thought
Oven-Roasted Green Garbanzos from Ammalu's Kitchen
Fresh Garbanzo Beans from Cheap Healthy Good
Charred Fresh Garbanzo Beans from The Food Section
Pasta with Fresh Garbanzo Beans, Olives, and Bacon from A Veggie Venture
Chana Masala with Green Garbanzo and Paneer from Mahanandi
Green Garbanzo Beans? from Slashfood
Fresh Green Chickpeas are the New Edamame from Nutrition Unplugged
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

Blogger Disclosure:
The Garden Green Garbanzos I used in this salad were sent to me as a sample by the company (although I accepted them because I'd already seen the product and Costco and knew it was something I wanted to try.) I never write about products on the blog unless it's something I'd happily buy myself.
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26 comments:

  1. I don't think I've ever tasted green garbanzos. I love the fact that you found them at Costco, because we often think of big-box stores as catering only to processed food eaters. But there are real gems hiding in the produce and freezer aisles at Costco!

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  2. This looks delicious!! I've never had green garbanzo beans, but I'd love to try them. Looks like I'll have to make a trip to Costco!

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  3. Lydia, I did chuckle when they were demoing them at Costco because I noticed some Costco shoppers were NOT interested in trying them!

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  4. I have not seen these green garbanzos, I'll look for them at Costco!

    Don't you hate when the power goes out when you're working on the computer! :-)

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  5. Wow! I've never even heard of these. Looking forward to tracking them down. You're really helping us as we're starting our "South Beach" journey, Kalyn. Thanks for your great, creative recipes!

    Cindy

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  6. Looks like Dana and I were writing comments at the same time! Dana, I loved them. I think they'll be a good ingredient to experiment with.

    Debbie, my power doesn't go out often, but I do hate it when it does! Makes me feel so helpless.

    Cindy, glad you're enjoying the recipes.

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  7. I've never tried green garbanzo beans, but I love the idea that they're frozen. I try and avoid canned beans as much as I can because of the extreme salt levels, but I don't always plan far enough in advance to cook dry beans. This sounds like the perfect solution, and I'm always up for trying a new type of bean!

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  8. Katie, you can also buy them fresh, but the frozen ones are really convenient.

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  9. I've never seen green garbanzos. They do look just like fresh peas, but do they taste different than traditional garbanzos? How pretty!

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  10. TW, the taste is definitely different than dried garbanzos. I'd say less nutty and more vegetable-tasting, if that makes sense!

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  11. I've never seen green garbanzo beans. I hope our local Costco's demos them so I can try them. Love your healthy bean and grain recipe.

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  12. Jeanette, they're really good; I think you would like them!

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  13. That looks like a lovely salad. I've never seen green garbanzos before, and sadly, there is no Costco around here. I'll have to see if I can find them at Whole Foods. I'm intrigued!

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  14. Thanks Susan. I wouldn't be surprised if Whole Foods has them. The ones I have come from Idaho though, so maybe they're just in the west. Very good though, I think you would like them.

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  15. the green garbanzo beans all new to me...don't know them at all and will now keep an eye open. They make a delicious looking rice salad/meal! thanks..
    bisous
    Ronelle

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  16. I'm amazed that you found these at Costco of all places! I obviously need to spend more time in that store :P Sounds like one delicious salad and I'm glad the power went on long enough for you to share it!

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  17. Ronelle, the green garbanzos were delicious and very nutritious. Hope you can find them there (maybe the fresh ones?)

    Joanne, I adore Costco for this reason. Of course sometimes they get these quirky products and then they disappear, which irks me to death, but oh well.

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  18. I've never seen green garbanzos- I'll have to check the frozen section. I'm intrigued. They're so colorful! Beautiful dish, Kalyn.

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  19. Thanks Karina! They were new to me too, but after I'd seen them at Costco I noticed that in World Vegetarian by Madhur Jaffrey she was talking about them, and said they were common in other parts of the world.

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  20. Putting these on my Costco list along with the sausage you blogged about last weekend. I'm thinking these beans would be awesome on my salad in a jar. Always looking for new additions.

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  21. Paula, hope you can find them at your Costco. I agree, these would be great on salad!

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  22. Your salad offers a great way to eat more vegetables but in a very hearty way. Delicious, nutritious - the combination possibilities are endless too. I'll be on the lookout for the garbanzo beans.
    I'm intrigued to make this dressing with cumin and coriander. Somewhere in there will be the essence of hummus. Yum!

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  23. Sherrie, thanks. I did feel like it was a good way to get some healthy ingredients.

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  24. I couldn't find the green garbanzos but I used edamame as a substitute. Thank you Kayln! It's a delicious salad.

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  25. Glad you liked it and glad to hear it worked well with the Edamame too!

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  26. I love garbonzos and this looks fantastic.

    I’d love for you to submit one of your beautiful photos, and a link to your post, to my new vegetarian food photo gallery showcasing beautiful and flavorful vegetarian food.

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