Vegetable and Chickpea Sauté

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 busy weeknights when you need something fast, yet wholesome, on the table. With plant-based protein from chickpeas and a variety of fresh veggies, this dish delivers on both flavor and nutrition.

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Servings: 4

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 (3-4 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 (optional): 1/4 teaspoon

Lemon Juice: 1 to 1 1/2 tablespoons

Parsley: 10g / 1/4 cup, finely chopped

Black Pepper: To taste (approximately 1/2 teaspoon)

Drizzle of Olive Oil: Approximately 1/2 tablespoon (organic cold-pressed recommended)

Directions:

1. Heat the Oil:

Heat 3 tablespoons of cooking oil in a large skillet over medium heat.

2. Sauté the Onions:

Add the sliced onions and sauté until they become translucent, about 3-4 minutes.

3. Cook the Carrots:

Add the diced carrots and cook for 3-4 minutes, allowing them to start softening.

4. Add Bell Pepper and Zucchini:

Stir in the red bell pepper and zucchini, cooking for an additional 5-6 minutes until the vegetables are tender but still vibrant.

5. Add Garlic:

Add the finely chopped garlic and sauté for 1-2 minutes until fragrant.

6. Add Chickpeas:

Stir in the drained chickpeas and combine well with the vegetables.

7. Season the Dish:

Season with dried oregano, paprika, salt, and cayenne pepper (if using). Stir well to coat everything evenly with the spices.

8. Add Lemon Juice:

Pour in the lemon juice and stir to combine, enhancing the flavors of the dish.

9. Final Touches:

Add the finely chopped parsley and black pepper. Give everything a final stir and drizzle with additional olive oil before serving.

Serving Suggestions:

Over Grains: Serve over a bed of fluffy quinoa, brown rice, or couscous for a complete meal.

With Salad: Pair with a fresh green salad and a slice of whole-grain bread for a light yet satisfying lunch.

As a Side Dish: Enjoy as a healthy side dish alongside grilled chicken, fish, or tofu.

Cooking Tips:

Uniform Cuts: Cut the vegetables into uniform pieces to ensure even cooking.

Adjust Seasoning: Modify the amount of cayenne pepper to adjust the heat level based on your preference.

Extra Flavor: For added depth of flavor, you can deglaze the pan with a splash of vegetable broth or white wine before adding the chickpeas.

Nutritional Benefits:

Rich in Fiber: Both the chickpeas and vegetables provide a healthy dose of fiber, aiding digestion and promoting gut health.

Packed with Vitamins: This dish is a great source of vitamins A, C, and K from the colorful vegetables like bell peppers and carrots.

Plant-Based Protein: Chickpeas provide a substantial amount of plant-based protein, making this a hearty, vegetarian-friendly dish.

Dietary Information:

Vegetarian and Vegan

Gluten-Free

Dairy-Free

Nut-Free

Storage Tips:

Refrigerate Leftovers: Store 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 vegetable broth if needed to prevent it from drying out.

Freeze: This sauté 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 those nights when you need to get a meal on the table in under 40 minutes.

Customizable: Feel free to swap in your favorite vegetables or add spices to suit your taste.

Healthy and Nutritious: A well-balanced meal that’s packed with essential nutrients and completely plant-based.

Diet-Friendly: This dish is naturally gluten-free, dairy-free, vegan, and nut-free, making it suitable for a wide range of dietary preferences.

Conclusion:

This Vegetable and Chickpea Sauté is a perfect example of how wholesome ingredients can come together to create a flavorful, nourishing meal. Whether you’re looking for a quick weeknight dinner or a meal prep option, this recipe offers a delightful combination of textures and flavors that you’ll love. Enjoy the goodness of fresh veggies and hearty chickpeas in every bite!

Frequently Asked Questions (FAQs):

Can I use canned chickpeas for this recipe?

Yes, canned chickpeas work perfectly. Just be sure to drain and rinse them before use.

What other vegetables can I use?

Feel free to swap in vegetables like broccoli, cauliflower, or even mushrooms based on what you have on hand.

Can I make this dish ahead of time?

Yes, this sauté stores well and can be made ahead of time for meal prep. Reheat when ready to serve.

Is this recipe freezer-friendly?

Yes, this sauté can be frozen. Just thaw overnight in the fridge and reheat on the stovetop.

Can I add grains to this dish?

Absolutely! You can add cooked quinoa, rice, or couscous to make it a more filling meal.

How can I make it spicier?

Increase the cayenne pepper or add a pinch of chili flakes to spice it up.

What can I serve with this dish?

Serve it with a side of whole grains, a fresh salad, or alongside grilled protein like chicken or tofu.

Can I substitute the lemon juice?

If you don’t have lemon juice, you can use lime juice or a splash of vinegar to add acidity.

Is this dish good for meal prepping?

Yes, it holds up well for meal prep. Store in individual containers and reheat as needed throughout the week.

Can I make this dish oil-free?

Yes, you can sauté the vegetables in a little vegetable broth or water instead of oi