Spicy Chick Pea Casserole

Nutritional Information

Chick peas are a nutty bean rich in potassium, phosphorus, calcium, zinc, Vitamin A, Vitamin C,
folic acid and are rich in protein and fibre. They are round and creamy coloured, with a
lengthways groove and a small pointed top. They expand slightly all round when they are cooked
and their colour is slightly deepened.

Ingredients & Instructions

125grams dried chick peas
3 dessertspoons soy sauce
1 dessertspoon miso
1/2 cup rolled oats
1 medium onion
1/2 cup sweet corn

1/2 cup peas
1 medium carrot
1 medium slice pumpkin
10cm piece of sweet potato
Sliced green beans
Small amount of oil
1 clove crushed garlic

2 teaspoons ground cumin
1 1/2 teaspoons ground coriander
2 teaspoons paprika
1 teaspoon ground ginger
Pinch of chilli powder
Black Pepper

In a medium sized casserole dish dissolve miso and soy sauce with boiling water. Add chick peas
(these can be freshly cooked or frozen, however it is best to thaw first if possible). In a small
non-stick saucepan heat just enough oil to cover the bottom, when the oil bubbles add the spices, stir
for about 1/2 minute being careful not to burn, you only want to “fry them off” to release the
flavours. Add to the casserole, it should sizzle as you add it. Add the rolled oats and black pepper,
stir, then add vegetables (the vegetables given are only a guide use any combination you like). Top
up with enough water to cover and cook for 1 1/2 hours at 160c. Stir from time to time and check
seasoning - you may need more soy or miso according to your taste. It may need thickening before
serving (use a small amount of cornflour or arrowroot, mixing in water first.)

Serve spooned over brown rice.

Serves 2 but by adding more vegetables and plenty of rice it will serve 4.