Butter Chickpeas
Before I was vegan, one of my go-to delivery orders was Butter Chicken. During my 20s, when I was completely celibate and never met anyone I was into, Butter Chicken was basically my substitute lover.
The thrill of running downstairs, getting the delivery order, putting my butter chicken gravy on a tray, taking it into the bedroom, putting on the TV and eating my butter chicken in bed. I didn’t even fuck with the rice, I just wait straight for the gravy.
10 years later & a lot has changed.
I no longer get food delivered almost ever, I don’t eat in bed nor do I have a TV in the bedroom (I actually don’t even bring my phone into the bedroom anymore), I’m now vegan, and very conscious of what nutrients I’m feeding myself. But one thing remains the same: I still love the flavors in Butter Chicken. [well, technically, two things remain the same…I still don’t love rice and prefer to eat my gravy straight. I know it’s weird, don’t come at me!]
When I decided to make a butter chicken-inspired dish, I was so excited at the prospect of being reunited with these flavors, but also daunted by the thought of recreating this dish without the butter, heavy cream, and sugar that most restaurants use. I had seen vegan adaptations that used canned coconut cream, vegan butters, or coconut sugar/maple syrup, but I knew I didn’t want to do that. I try to minimize my coconut intake because of the saturated fat, I don’t use any form of sugar that isn’t tied to its original fiber source (even if the wellness community labels it as “non-refined” or “healthy”), and I know that eating a super heavy, fatty dish just doesn’t support my body’s natural detox & elimination process.
So I got creative— I created the rich, thick, creamy effect by blending both cashews and honeynut squash, which allowed me to achieve the creamy texture without making this dish too taxing on the digestive system, and it provides more vitamin A and other micronutrients. I used chickpeas & navy beans instead of chicken; which, in addition to being the protein source, also is rich in fiber. And I used a medjool date as the sweetener.
This dish is my go-to when I want to feel glowy & vibrant. First off, it’s incredible for my elimination. The high fiber content + the perfect amount of fat creates bulk for the stool & lubricates the colon, creating a laxative-like effect. On top of that, the herbs and spices in the dish are really good de-bloating herbs that aid digestion.
The dish is also so great for my skin, overall gut health, and my mood. Specifically:
How it Makes You Blush
Gut Health:
Fiber-Rich Ingredients: Onion, garlic, ginger, chickpeas, navy beans, and squash are abundant in dietary fiber, including soluble and insoluble fibers. Soluble fiber, found in onions, squash, chickpeas, and navy beans, forms a gel-like substance in the digestive tract, promoting regular bowel movements and preventing constipation. Insoluble fiber, abundant in garlic, ginger, chickpeas, and navy beans, adds bulk to stools and facilitates their passage through the intestines, aiding in waste elimination.
Prebiotic Components: The fiber content in onion, garlic, ginger, chickpeas, and navy beans serves as a prebiotic, fueling the growth of beneficial gut bacteria. These bacteria ferment fiber to produce short-chain fatty acids (SCFAs), such as butyrate, propionate, and acetate. Butyrate, in particular, nourishes colonocytes, the cells lining the colon, promoting gut barrier integrity and reducing inflammation.
Spices with Digestive Benefits: Cumin, coriander seeds, and black pepper possess carminative properties, aiding in digestion and alleviating bloating and gas. These spices stimulate the secretion of digestive enzymes and gastric juices, enhancing nutrient absorption and facilitating the breakdown of complex carbohydrates and fats.
Skin Health:
Antioxidant Powerhouses: Tomatoes, squash, chickpeas, navy beans, cashews, and Medjool dates are rich sources of antioxidants, including vitamins A, C, and E, beta-carotene, and polyphenols. These compounds neutralize free radicals, preventing oxidative damage to skin cells and reducing the risk of premature aging. Additionally, antioxidants like lycopene in tomatoes and beta-carotene in squash contribute to skin radiance and protect against UV-induced skin damage.
Hydrating Components: The high water content in tomatoes, squash, chickpeas, navy beans, and Medjool dates helps maintain skin hydration, preventing dryness and promoting a plump, youthful complexion. Hydrated skin appears smoother, more supple, and less prone to fine lines and wrinkles.
Mood/Mental Health:
Neuroprotective Nutrients: Turmeric, cinnamon, cloves, and nutmeg contain bioactive compounds with neuroprotective properties. Curcumin, the active ingredient in turmeric, exhibits potent anti-inflammatory and antioxidant effects, protecting brain cells from oxidative stress and inflammation. Cinnamon and cloves contain antioxidants that support cognitive function and mood regulation, while nutmeg's myristicin compound may enhance serotonin and dopamine release, promoting feelings of well-being and relaxation.
Stress-Relieving Elements: Garlic, ginger, and cardamom possess adaptogenic properties, helping the body adapt to stress and promoting relaxation. These ingredients modulate the body's stress response, reducing cortisol levels and promoting a sense of calmness and tranquility.
The Recipe
It’s honestly really easy to make— you just sauté some onions, add your ginger & garlic. Once those sweat down a bit, add your whole spices. Let those toast for a bit, then add your powdered spices. Once those get a little fragrant, add the canned tomatoes, crush the tomatoes, and let everything simmer.
Transfer to a blender, along with the flesh of 1 whole roasted honeynut squash, 1-2 pitted medjool dates, and cashews, and blend everything until super smooth.
strain 3 cans of beans & combine with the gravy, let it all warm up together, then eat.
I served mine with a little drizzle of my creamy cashew sauce, cilantro, and some fermented red onions for a little extra tang & probiotic punch.
Ingredients:
1 honeynut squash. you can substitute with 1/4-1/2 butternut squash, or 1 very small one
1 cup raw cashews, soaked
2 yellow onions
10 cloves garlic
1 fig-sized knob of fresh ginger, peeled
1 28oz can of whole, organic, san marzano tomatoes (don’t have to be san marzano, any whole tomatoes is fine)
1-2 pitted medjool dates
1/2 tsp black peppercorns (whole)
1 tsp coriander seeds (whole)
the seeds from 6 cardamom pods (discard the outer membrane)
1 tsp cumin
1 tsp salt
1/2 tsp nutmeg
1 tsp cinnamom
1/2 tsp cloves
1/2 tsp turmeric
1-2 cans chickpeas, 1-2 cans navy beans (you want 3 cans total)
Instructions:
soak cashews overnight in room temperature water, or for 10 minutes with boiling water
preheat the oven to 350F
Cut 1 honeynut squash in half, scoop out the seeds, and roast in the oven until cooked through (roughly 30 minutes)
Chop the onion, ginger, and garlic
Add onions to a medium-hot braiser, and let them brown
Add the fresh ginger and garlic
Once those sweat, add your whole spices (peppercorn, coriander seeds, cardamom seeds)
Give those a couple of minutes, then add the dried spices
Once they become fragrant, add the tomatoes
Use your cooking spoon to crush the tomatoes, and let everything simmer for a bit
Transfer to the blender with the honeynut squash & rinsed cashews, blend until smooth
Combine the gravy with the strained beans. Let the mixture heat up for a few.
Garnish if you want, eat
