This savory, satiating dish is a great way to sustain your energy throughout the day with a heathy, fulfilling meal. I have been on a real chickpea kick lately, and for good reason. Not only are these beans proven to keep you fuller and energized longer, but they are an amazing source of veggie protein (15 grams per cup) and insoluble fiber (10-13 grams per cup) making this dish nourishing for your muscles, heart and colon.
Although this dish can be enjoyed by all dosha types, it is best for Kapha individuals due to its ability to keep you full for longer periods; preventing overeating, aiding in weight loss and controlling unhealthy cravings. If the brown rice is too heavy for you, this can always be substituted with quinoa which tends to be a bit lighter for those that do not do well with rice. Another option that I often enjoy is to reduce the amount of brown rice and increase the amount of garbanzo beans and collard greens, making this dish even better for both Kapha types and Kapha imbalances.
Between the healing properties of the chickpeas (garbanzo beans), collard greens and the brown rice here is a quick list of some of the mighty nutrients and health benefits this dish has to offer:
- Complete protein source containing all of the essential amino acids
- Incredible source of insoluble fiber, veggie protein, manganese, phosphorus, copper, iron, zinc and magnesium
- Excellent source of Vitamins A, B’s, K and folate
- Provides appetite control and sustained hunger making it a great meal option for weight loss
- Lowers LDL cholesterol, overall cholesterol and triglycerides
- Regulates blood sugar
- Supports colon, digestive and heart health
- Healthy oils and spices aid in digestion and absorption of nutrients
- Doshic effect: Vata ↓*,Pitta ↓, Kapha ↓ *May increase Vata in excess.
- Serving: roughly 3-4
- Vegan and Vegetarian
- Large pot, pressure cooker or crock pot to cook beans (if using dried beans)
- Can opener (if using canned beans)
- Medium sauce pan for cooking the rice
- Large sauté pan
- Knife and cutting board
- Small bowl
- Mixing spoon
- 1 cup of brown rice, uncooked
- 1 cup of garbanzo beans, uncooked; or 2 cups of canned beans
- 5-6 large collard green leafs; washed, destemmed and cut into thin strips
- 3 Tbsp sesame oil (for Kapha and Vata) or sunflower oil (for Kapha and Pitta)
- 1/2 tsp turmeric**
- 1” cube of fresh ginger, finely grated
- 1/4 tsp cumin seed**
- 1/4 tsp brown mustard seed**
- 1/4 tsp cinnamon powder**
- 1/4 tsp cardamom powder**
- Dash of cayenne pepper
- 2 cinnamon sticks
- 1 small lime
- 2 tsp of Ume Plum Vinegar (substitute with equal amount of braggs or soy sauce, or 1/4 tsp of pink himalayan salt)
1. Cook Beans:
NOTE: If using canned beans, skip this step and simply add in the canned beans, strained and slightly warmed at the end.
- Soak beans overnight. The beans will double in size so be sure to use a large container with plenty of water.
- Drain out and discard the soaking water before boiling.
- Boil water and then reduce heat to low-medium. Add the soaked garbanzo beans and boil for 2-4 hours or until they are cooked all the way through and fairly mushy. You will probably need to keep an eye on this process and add more water as needed.
- If you have a pressure cooker, this is a much quicker method and should be used instead.
- If you have a crock pot, fill it with water, add the garbanzo beans and cook overnight on a low setting. They will be ready to go by the morning!
- Once fully cooked, drain the liquid, rinse and set aside.
2. Cook Rice:
- While the beans are cooking, boil 2 and 1/4 cups of water.
- Reduce the heat to low and add the brown rice and cinnamon sticks.
- Cover, leaving only a slight crack to avoid overflow.
- Cook here for 35-45 minutes.
- Stir every 10-15 minutes.
- Add an extra 1/4 cup of water if needed at the end.
- Once cooked to a desired softness, cover and let sit for an additional 5-10 minutes off heat.
3. Sauté Collard Greens:
- Wash and de-stem the collard greens.
- Cut them into thin strips about 1-2 centimeters in thickness.
- Heat the sauté pan on a medium heat and add 1 Tbsp of the oil.
- Once fairly hot, add the cumin and brown mustard seeds.
- Stir the seeds around and cook for 1-2 minutes.
- Add the collard green strips and stir, allowing the oil to coat the greens evenly.
- Add a 2 Tbsp of water and quickly place the lid on top.
- Turn the heat to low and cook here for 5-7 minutes, stirring occasionally.
4. Prepare Sauce:
- In a small bowl, add 2 Tbsp oil and Ume Plum Vinegar (or substitution of choice)
- Squeeze in the juice of 1 small lime.
- Add in the turmeric, fresh ginger, cinnamon powder, cardamom and cayenne (optional).
- Stir until the spices are evenly mixed and completely dissolved.
5. Once everything is ready…
- Add the garbanzo beans and brown rice to the sauté pot with the collard greens.
- Stir the 3 ingredient together until everything is evenly mixed.
- Pour on the sauce and stir again until the sauce is evenly distributed.
6. Enjoy this meal for lunch or dinner, with family and friends!