The How Not to Age Cookbook by Michael Greger

Author:Michael Greger
Language: eng
Format: epub
Publisher: Macmillan

CHICKPEA AND BULGUR WHEAT LOAF

MAKES: 4 TO 6 SERVINGS DIFFICULTY: MODERATE

This loaf is delicious topped with the optional Umami Sauce 2.0 or your favorite salt-free ketchup or barbecue sauce. For a firm loaf, be sure to blot any moisture from the bulgur wheat and chickpeas. If the mixture seems too sticky, add some additional bread crumbs before shaping it into a loaf.

90g (¾ cup) finely chopped red onion

55g (½ cup) finely chopped or grated carrot

60g (½ cup) finely chopped celery

35g (½ cup) chopped mushrooms

2 garlic cloves, minced

85g (½ cup) bulgur wheat

2 tablespoons ground flaxseeds

1 tablespoon white miso paste

370g (1½ cups) salt-free chickpeas, home-cooked or from BPA-free cans or Tetra Paks, drained and rinsed

3 tablespoons nutritional yeast

2 tablespoons tomato paste

2 tablespoons chickpea flour

60g (½ cup) whole-grain bread crumbs

1½ teaspoons Savory Spice Blend 2.0 (here)

¼ teaspoon ground pippali or black pepper

Umami Sauce 2.0 (here; optional)

In a saucepan, heat 60ml (¼ cup) of water over medium heat. Add the red onion, carrot, celery, mushrooms, and garlic. Cover and cook until softened, about 5 minutes. Add the bulgur wheat and 235ml (1 cup) of water and bring to a boil. Lower the heat to low, cover, and simmer until the bulgur wheat is tender and the water is absorbed, about 15 minutes. If any water remains, drain it off.

Preheat the oven to 175°C (350°F). In a small cup or bowl, combine the flaxseeds and miso paste with 60ml (¼ cup) of hot water. Stir to blend well, then set aside.

Place the chickpeas in a large bowl and mash well while leaving some texture. Add the cooked bulgur wheat mixture to the bowl and stir in the flaxseed mixture. Add the nutritional yeast, tomato paste, chickpea flour, bread crumbs, Savory Spice Blend 2.0, and pippali. Mix well until thoroughly combined. Pinch off a small amount of the mixture to see whether it holds together. If it is too wet, mix in more bread crumbs.

Spoon the mixture into a parchment paper–lined loaf tin, pressing with your hands to make a smooth loaf. Spread some Umami Sauce 2.0 (if using) over the top of the loaf. Cover and bake until firm, 30 to 40 minutes. Remove from the oven and set aside to cool for 10 minutes before turning out of the pan to a flat work surface to slice and serve.

MY FAVORITE NEW SNACK

Who knew you just needed to mix tinned or cooked chickpeas with a salt-free spice blend and air-fry them to perfect crispiness, for the most perfect snack?

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