This vibrant and nutritious Vegetable and Chickpea Sauté is a quick and delicious dish that’s perfect for any meal. Bursting with colorful vegetables and seasoned to perfection, this recipe is both satisfying and healthy. It’s ideal for those busy weeknights when you need something fast, yet wholesome, on the table.
Preparation Time:
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
Ingredients:
- 3 tablespoons cooking oil (light olive oil recommended)
- 130g / 1 cup onion, thinly sliced and cut in half
- 150g / 1 cup carrot, cut into 1/2 inch x 1/2 inch cubes
- 150g / 1 cup red bell pepper, cut into 1/2 inch x 1/2 inch pieces
- 250g / 2 cups zucchini, cut into 1 inch x 1 inch cubes
- 1+1/2 tablespoons garlic, finely chopped (3 to 4 garlic cloves)
- 2 cups / 1 can (540ml) cooked chickpeas, drained
- 1/2 tablespoon dried oregano
- 1/2 tablespoon paprika (not smoked)
- Salt to taste (approximately 3/4 teaspoon pink Himalayan salt)
- 1/4 teaspoon cayenne pepper (optional)
- 1 to 1+1/2 tablespoons lemon juice
- 10g / 1/4 cup parsley, finely chopped
- Black pepper to taste (approximately 1/2 teaspoon)
- Drizzle of olive oil (approximately 1/2 tablespoon organic cold pressed olive oil)
Directions:
- Heat 3 tablespoons of cooking oil in a large skillet over medium heat.
- Add the sliced onions to the skillet and sauté until they become translucent.
- Add the carrot cubes and cook for about 3-4 minutes, until they start to soften.
- Stir in the red bell pepper and zucchini cubes, cooking for an additional 5-6 minutes until all the vegetables are tender.
- Add the finely chopped garlic and sauté for 1-2 minutes, until fragrant.
- Add the cooked chickpeas to the skillet and stir to combine.
- Season with dried oregano, paprika, salt, and cayenne pepper (if using). Mix well.
- Pour in the lemon juice and stir to combine.
- Add the finely chopped parsley and black pepper, and give it a final stir.
- Drizzle with additional olive oil before serving.
Serving Suggestions:
- Serve over a bed of fluffy quinoa or brown rice for a complete meal.
- Pair with a fresh green salad and a slice of whole-grain bread.
- Enjoy as a side dish alongside grilled chicken or fish.
Cooking Tips:
- Ensure all vegetables are cut into uniform pieces for even cooking.
- Adjust the seasoning to your taste, adding more or less cayenne pepper for your desired level of heat.
- 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.
- Packed with vitamins and minerals, including Vitamin C from bell peppers and carrots.
- 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:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in a skillet over medium heat, adding a splash of water or broth if needed.
- 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 to prepare, perfect for busy weeknights.
- Versatile and customizable with your favorite vegetables and spices.
- Healthy and nutritious, making it a guilt-free meal option.
- 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 to create a dish that everyone will love!