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Recipes

Asparagus and Chickpeas, White Miso Dressing with Broccoli Sprouts, Cardamon and Sauerkraut

Ingredients
  • 2 Bunches Fresh Asparagus
  • 100g Dry Chickpeas (Soaked Overnight)
  • 4 Bay Leaves
  • 1 Cardamon Pod
  • 50g Sauerkraut
  • 20g Broccoli Sprouts
  • Salt and Fresh Black Pepper
  • For the Dressing
  • 50g White Miso
  • 50 Tahini
  • 25ml Fresh Lemon Juice
  • 25ml Soya Sauce
  • 10ml Olive Oil
  • 50ml Warm Water
Method
  1. Place the soaked chickpeas in a pan and cover them by 8cm with cold water. Place the cardamom and bay leaves into the pot and bring to the boil. Skim off the white foam that rises to the top and then turn the pan down to a simmer. Cook for 90 minutes or until tender.
  2. Trim the asparagus bases (keep the bases for future recipes) and boil a large pot of water with a pinch of salt in. Cook the asparagus spears for 5 minutes in the boiling water and then strain them. Drizzle a little olive oil and salt over the asparagus while they are still hot and leave to cool.
  3. To make the dressing, mix all of the ingredients in a bowl with a whisk to make a runny mayonnaise style dressing.
  4. Arrange the cooked chickpeas, sauerkraut and sprouts on the base of the plate, place some asparagus spears on top, dress with a little of the dressing and repeat this process 3 times, making sure to build and dress as you go. Finish the dish with a little more dressing and serve.

From the nutritionist

  • Asparagus is a prebiotic and the sauerkraut a probiotic. (Prebiotics feed the good bacteria and probiotics are the good bacteria. As 70% of our immune system is in our gut, healthy gut promotes healthy immune system).
  • Chickpeas are a great source of protein and they contain phytoestrogens. If the body has too much circulating oestrogen (this is quite common in developing countries because of xenoestrogens from plastic bottles and oestrogen in water supply) then the phytoestrogens help them to excrete this.