Eish, things are tough these days… The cost of living is climbing and, as South Africans, we aren’t quite ready to trade our meat for chickpeas and lentils. But chef Ross Birkin of ANEW Hotel Hilton in Pietermaritzburg is here to show us that with a bit of creativity, these humble legumes can shine just as brightly as any cut of meat.
Chef Ross knows that after a long day in the kitchen, the last thing he wants to do is cook when he gets home. That’s why his meal prep strategy is all about transforming Sunday’s cooking into meals that last the week.
Here’s how you can follow his lead and make the most out of your ingredients, even when you’re dealing with chickpeas and lentils.
When planning your meals, think beyond the immediate dish. Focusing only on one meal can lead to waste.
By planning for the entire week, you can use leftovers creatively, turning them into delicious dishes for the days ahead. For example, cooking bulk items like roast chicken or mince on a Sunday can save you valuable time during the week.
The humble zip-lock bag
Proper storage is crucial for maintaining ingredient freshness. Oxidation can spoil food quickly, so it’s essential to store cooked items properly. Zip-lock bags are perfect for storing large quantities of cooked rice or pasta.
After cooling, portion them into measured amounts and seal them in these handy bags. Alternatively, use airtight containers to maximise freshness. Fill containers to the brim to minimise air exposure and extend the life of your food.
Choose sturdy vegetables
Opt for sturdy vegetables like broccoli, cauliflower, and butternut. These can be kept in their original packaging until you’re ready to use them.
Leftover veggies can easily be transformed into soups or stir-fries, adding both texture and flavour to your meals. Try adding leftover cauliflower to your morning smoothie for an extra boost of vitamins and fibre.
Don’t underestimate canned goods
In a meat-centric culture, chickpeas and lentils might not always get the love they deserve. However, wisely selected canned goods like whole peeled tomatoes, chickpeas, and lentils are invaluable pantry staples.
They provide a solid foundation for nutritious meals and can add variety to your diet. Chef Ross’s favourite recipe to elevate these legumes is a versatile chickpea and lentil casserole. This dish might surprise you with its rich flavours and satisfying texture, showing that chickpeas and lentils can be more than just a side dish.
Extend your Sunday roast to the rest of the week
- Sunday: Roast two to three chickens, depending on your family size, with sturdy vegetables like butternut and broccoli.
- Monday: Prepare a chickpea and lentil casserole, adding shredded leftover chicken. Serve with your choice of starch, such as rice.
- Tuesday: Turn leftover chicken and rice into a flavourful biryani by adding spices and other ingredients. Prepare a fresh vegetable side.
- Wednesday: Stir-fry leftover chicken with vegetables such as carrots, spring onions, green peppers, and red cabbage.
- Thursday: As leftovers run low, opt for a fresh salad or warm pasta dish using any remaining ingredients.
- Friday: Make soup with the remaining vegetables. Blend them for a creamy texture. Pick up some pan-fried focaccia from your local grocer, add melted cheese, and bake for a delightful treat.
Chef Ross’s chickpea and lentil casserole recipe
Serves 2
Ingredients
- 1 whole onion, finely chopped
- 1 teaspoon olive oil
- 2 tablespoons crushed garlic
- 1 sprig fresh thyme
- 2 whole tomatoes, cut into wedges
- 1 tablespoon tomato paste
- ½ teaspoon salt
- 1 can chickpeas, drained and rinsed
- 1 can brown lentils, drained and rinsed
- 200 ml water
- Fresh Italian parsley, chopped (for garnish), or spring onion, chopped
- Cooked starch or sides (e.g., rice or potatoes) for serving
- 4 cranks of black pepper
- Optional: Leftover shredded chicken (for added protein)
Method:
- Finely chop the onion.
- Heat a deep-frying pan over medium heat and add one teaspoon of olive oil. Add the chopped onion and cook until translucent, stirring occasionally to prevent burning. Add the crushed garlic and fresh thyme, cooking for another minute.
- Stir in the chopped tomatoes and tomato paste. Continue cooking on medium heat until the tomatoes soften and blend with the paste.
- Add half a teaspoon of salt, the drained chickpeas, and lentils. Pour in 200 ml of water and stir until well combined.
- Reduce the heat to low and let the casserole simmer for 10 to 15 minutes, stirring occasionally.
- Optional: If using, stir in the leftover shredded chicken during the last 5 minutes of cooking to heat through.
- Before serving, stir in chopped fresh parsley or spring onion.
- Mix in any leftover starch (rice or potatoes) or serve it on the side.
- Finish with freshly ground black pepper.
With these tips and chef Ross’s flavourful casserole recipe, you can introduce chickpeas and lentils into your meal plan in a way that’s both delicious and practical. Say goodbye to waste and hello to tasty, nutritious meals throughout the week.
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