This vibrant Vegetable and Chickpea Sauté is a perfect blend of colorful vegetables and hearty chickpeas, seasoned to perfection for a quick and wholesome meal. Ideal for busy weeknights, it’s both nutritious and delicious, bringing a burst of flavor to your table. With its rich combination of fresh ingredients and aromatic spices, this dish is both satisfying and healthy. Ready in just over half an hour, it’s a fantastic choice for a fast yet flavorful meal.
Preparation Time:
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
Ingredients:
- Cooking Oil: 3 tablespoons (light olive oil recommended)
- Onion: 130g / 1 cup, thinly sliced and cut in half
- Carrot: 150g / 1 cup, cut into 1/2 inch x 1/2 inch cubes
- Red Bell Pepper: 150g / 1 cup, cut into 1/2 inch x 1/2 inch pieces
- Zucchini: 250g / 2 cups, cut into 1 inch x 1 inch cubes
- Garlic: 1+1/2 tablespoons, finely chopped (3 to 4 garlic cloves)
- Cooked Chickpeas: 2 cups / 1 can (540ml), drained
- Dried Oregano: 1/2 tablespoon
- Paprika: 1/2 tablespoon (not smoked)
- Salt: To taste (approximately 3/4 teaspoon pink Himalayan salt)
- Cayenne Pepper: 1/4 teaspoon (optional)
- Lemon Juice: 1 to 1+1/2 tablespoons
- Parsley: 10g / 1/4 cup, finely chopped
- Black Pepper: To taste (approximately 1/2 teaspoon)
- Olive Oil: Drizzle of approximately 1/2 tablespoon organic cold-pressed
Directions:
- Heat the Oil: Heat 3 tablespoons of cooking oil in a large skillet over medium heat.
- Sauté the Onions: Add the sliced onions to the skillet and sauté until they become translucent.
- Cook the Carrots: Add the carrot cubes and cook for about 3-4 minutes, until they start to soften.
- Add Bell Pepper and Zucchini: Stir in the red bell pepper and zucchini cubes, cooking for an additional 5-6 minutes until all the vegetables are tender.
- Add Garlic: Add the finely chopped garlic and sauté for 1-2 minutes, until fragrant.
- Add Chickpeas: Add the cooked chickpeas to the skillet and stir to combine.
- Season the Dish: Season with dried oregano, paprika, salt, and cayenne pepper (if using). Mix well.
- Add Lemon Juice: Pour in the lemon juice and stir to combine.
- Final Touches: Add the finely chopped parsley and black pepper, and give it a final stir. Drizzle with additional olive oil before serving.
Serving Suggestions:
- Over Grains: Serve over a bed of fluffy quinoa or brown rice for a complete meal.
- With Salad: Pair with a fresh green salad and a slice of whole-grain bread.
- As a Side Dish: Enjoy as a side dish alongside grilled chicken or fish.
Cooking Tips:
- Uniform Cuts: Ensure all vegetables are cut into uniform pieces for even cooking.
- Adjust Seasoning: Adjust the seasoning to your taste, adding more or less cayenne pepper for your desired level of heat.
- Flavor Boost: For an extra flavor boost, add a splash of vegetable broth or white wine while cooking the vegetables.
Nutritional Benefits:
- Rich in Fiber: From chickpeas and vegetables, aiding in digestion.
- Vitamins and Minerals: Packed with vitamins and minerals, including Vitamin C from bell peppers and carrots.
- Plant-Based Protein: High in plant-based protein, making it a great option for vegetarians and vegans.
Dietary Information:
- Vegetarian and Vegan
- Gluten-Free
- Dairy-Free
- Nut-Free
Storage:
- Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat: Reheat in a skillet over medium heat, adding a splash of water or broth if needed.
- Freeze: This dish can also be frozen for up to 2 months. Thaw overnight in the refrigerator before reheating.
Why You’ll Love This Recipe:
- Quick and Easy: Perfect for busy weeknights.
- Versatile and Customizable: Use your favorite vegetables and spices.
- Healthy and Nutritious: A guilt-free meal option.
- Diet-Friendly: Suitable for a variety of dietary preferences and restrictions.
Conclusion: This Vegetable and Chickpea Sauté is not only a feast for the eyes but also a delight for the palate. It’s a fantastic way to enjoy a wholesome, plant-based meal that’s both filling and flavorful. Whether you’re a seasoned cook or a kitchen novice, this recipe is sure to become a staple in your meal rotation. Enjoy the simplicity and goodness of fresh ingredients coming together in this vibrant dish!
Frequently Asked Questions:
- Can I use fresh chickpeas instead of canned? Yes, but you’ll need to cook them until tender before adding to the sauté.
- What other vegetables can I add to this recipe? Feel free to add vegetables like broccoli, cauliflower, or green beans.
- Can I use a different type of oil? Yes, other oils like avocado oil or coconut oil can be used.
- How can I make this dish spicier? Increase the amount of cayenne pepper or add red pepper flakes.
- Can I make this dish ahead of time? Yes, you can prepare it in advance and store it in the refrigerator or freezer.
- What can I use instead of lemon juice? Lime juice or a splash of white wine vinegar can be used as alternatives.
- How can I make this dish more filling? Serve it over grains like quinoa or brown rice, or add a side of whole-grain bread.
- Is this dish suitable for meal prep? Yes, it stores well and can be portioned out for easy, nutritious meals throughout the week.
- Can I use pre-cut vegetables? Yes, pre-cut vegetables can save time and work just as well in this recipe.
- How can I adjust the seasoning for different tastes? Taste as you go and adjust the salt, pepper, and spices to suit your preferences.