Warm Chickpea And Silverbeet (Swiss Chard) Salad and Sumac

This dish has foods which are commonly consumed in a Mediterranean Diet. It is loaded with Mediterranean powerfoods, such as olive oil, garlic, tomatoes, chickpeas, cinnamon, lemon, onion, cinnamon and sumac.

Chick-peas contain saponins which act as antioxidants. Saponins have been shown to lower cholesterol levels, and they also have anti-cancer effects by blocking the development of cancer cells and stimulating the immune system.

The phytochemical limonene found in lemons, assists the body with detoxification and it also inhibits cancer growth by triggering apoptosis (where cancer cells essentially commit suicide).

Olive oil: is wonderful for heart health, reduced breast cancer risks and delays the effects of aging.

Tomatoes: contain a potent antioxidant called lycopene. It has been shown to reduce risk of heart attacks,  prostate cancer, cancers of the stomach, colon and rectal cancers.

Garlic: promotes heart health, has anti-cancer effects and antibacterial effects.

Onions: reduced risk of stroke, anti-cancer effects, useful sources of folate and fibre.

Cinnamon: anti-fungal, enhances digestion and helps lower and stabilise blood sugar levels.

Sumac: Research has found sumac to have antimicrobial properties. Research further suggests that it may be used to treat and prevent hyperglycemia, diabetes and obesity due to hypoglycemic properties.

Mint: aids digestion, useful for chills, colic, headache, rheumatism and irritable bowel syndrome.

It's amazing how many benefits can be reaped from just one plate of food.  Enjoy !

Preparation time: 30 minutes + overnight soaking

Total cooking time:  2 hours

Serves 4

250g (8oz)  dried chickpeas

1/2 cup olive oil

1 onion, cut into thin wedges

2 ripe tomatoes

1 tsp sugar

1/4 tsp ground cinnamon

2 cloves garlic, chopped

1.5kg (3lb) silverbeet (Swiss Chard)

3 tbsp chopped fresh mint

2-3 tbsp ground sumac

1. Place the chickpeas in a large bowl, cover with water and leave to soak overnight. Drain and place in a large saucepan. Cover with water and bring to the boil, then simmer for 1 3/4 hours, or until tender. Drain thoroughly.
2. Heat the oil in a heavy-based frying pan, add the onion and cook over low heat for 5 minutes, or until softened and just starting to brown.
3. Cut the tomatoes in half, scrape out the seeds with a teaspoon and dice the flesh. Add the tomato flesh to the pan with the sugar, cinnamon and garlic, and cook for 2-3 minutes, or until softened.
4. Thoroughly wash the silverbeet and pat dry with paper towels. Trim the stems and finely shred the leaves. Add to the tomato mixture with the chickpeas and cook for 3-4 minutes, or until the silverbeet wilts. Add the mint, lemon juice and sumac, season, and cook for 1 minute. Serve immediately.

Note: Sumac is a powder ground from berries that adds flavour and colour to dishes. It is available from Middle Eastern shops or in the herb and spice section at your supermarket.

Barbara is a qualified nutritionist and health and wellness expert offering one to one nutritional counseling in person or online. See Barbara's healthy lifestyle course with tips and support for a healthier lifestyle.

'The Mediterranean Lifestyle Program' is a 12 week course developed to create healthy lifestyle habits and attitudes.