Chickpea and Carrot Pitas with Tahini Dressing

In the Middle East, flatbread – known as pita – was made by mixing together flour and water, then letting the dough sit out to gather yeasts from the air. When the dough showed signs of life with little air bubbles forming and popping, the pita was then baked at a high temperature, causing the moisture to evaporate. The steam from the evaporation forced the dough to split into two layers, forming the signature pocket.

Beans, beans, the musical fruit,
The more you eat, the more you feel full and get to benefit from all the nutrition inside of these little legumes…
That’s not how the song goes – I know – but these garbanzo beans are pretty awesome. Chickpeas, also known as garbanzo beans, have been shown to regulate blood sugar, thereby decreasing the risk of diabetes. They contribute to bone health from the iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K – all necessary in building and strengthening bones. They also contain selenium, a mineral that aids your liver enzymes in decreasing inflammation and inhibits tumor growth. And amazingly, they contain both soluble and insoluble fiber that feeds the good bacteria in our intestines! Soluble fiber blends with water and increases the amount of good bacteria, helping to reduce the risk of IBS and colon cancer. Insoluble fiber makes its way, all the way down to the colon. The bacteria residing in the last segment of your digestive tract metabolize the fiber, producing short chain fatty acids that provide food to the cells lining your intestinal walls – lowering the risk of bowel issues and colon cancer.
www.medicalnewstoday.com
www.healthline.com
The Word’s Healthiest Foods – www.whfoods.com

But before you pour the pounds of chickpeas into your mouth, it is good to be mindful of sensitivities some people have. If you have autoimmune disease of the bowels, such as Crohn’s, you may consider starting off slow. Make sure you drink adequate amounts of water with your fiber intake, and consider reading up on the benefits of adding prebiotics(digestive enzymes) and probiotics to your diet.

Ingredients for two:
2 large carrots, 1/2 inch diagonal slices
1 and 1/2 Tsp ground cumin
1/2 cup cooked chickpeas
1 Tbs maple syrup
1 lime, cut in half
1/4 cup tahini
3 oz baby arugula
2 whole grain pitas, split in halves for toasting and stuffing
3 Tbs dry-roasted pumpkin seeds
salt and pepper
1/4 cup white wine*, optional
avocado oil*

Recipe:
In a large pan over medium heat, warm oil and add carrots, 1/8 Tsp salt and pepper, and half the cumin. Cook for 3 minutes, stirring about every minute. Add chickpeas, maple syrup, 1/4 cup white wine or water, 1/8 Tsp salt and pepper, and bring to a boil. Reduce heat, cover , and simmer for 12 to 15 minutes, until the liquid has formed a glaze. Remove from heat. While chickpeas and carrots cook, in a small bowl, add tahini, half the lime juiced, the other half of the cumin, and 2 Tbs of water. Stir until smooth, adding 1 Tbs of water as needed. Season to taste with salt and pepper. In a large bowl, mix arugula with the other half of lime juiced, 1 Tbs extra virgin olive oil, pumpkin seeds, and 1/8 salt and pepper. Toast your pita pockets lightly if you like them warm and soft, or toast them more if you like crispy.

Stuff those pita pockets with as much tasty goodness they can hold. Then stuff your mouth with tasty goodness.

Enjoy your art and may you live well!