Description
Hearty Mediterranean “Vegetable and Chickpea Sauté” brings rustic flavors dancing across your plate with wholesome ingredients. Mediterranean warmth meets nutritious comfort, inviting you to savor each spoonful of this delightful culinary journey.
Ingredients
Scale
Main Ingredients:
- 1 15-ounce (425 grams) can chickpeas, drained and rinsed
- 2 cups mixed vegetables (such as bell peppers, zucchini, carrots)
- 1 medium onion
Seasonings and Aromatics:
- 2 tablespoons olive oil
- 3 cloves garlic
- 1 teaspoon salt
- 1 teaspoon dried herbs (such as thyme or oregano)
- 1/2 teaspoon black pepper
Finishing Ingredients:
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
- Meticulously prepare vegetables by chopping into uniform, bite-sized pieces to guarantee consistent cooking and texture.
- Warm olive oil in a spacious skillet at medium-high temperature until it develops a shimmering, translucent appearance.
- Gently introduce diced onions, allowing them to soften and caramelize for 2-3 minutes, releasing their subtle sweetness.
- Quickly integrate minced garlic, stirring rapidly to prevent scorching, and cook for approximately 30 seconds until aromatic.
- Cascade mixed vegetables into the skillet, continuously stirring to ensure complete coating with oil and fragrant base.
- Distribute dried herbs, salt, and freshly ground black pepper across the vegetables, mixing thoroughly for even seasoning.
- Sauté vegetables for 5-7 minutes, occasionally rotating, until they achieve a tender consistency while maintaining a delicate crunch.
- Delicately fold drained chickpeas into the vegetable medley, using gentle movements to preserve their structural integrity.
- Extend cooking for an additional 3-4 minutes, allowing chickpeas to absorb surrounding flavors and reach optimal temperature.
- Eliminate skillet from heat source and drizzle fresh lemon juice, introducing a vibrant, citrusy dimension to the dish.
- Elegantly garnish with finely chopped parsley, elevating the visual appeal and adding a final herbaceous note.
- Immediately transfer to a serving platter and savor while warmth and flavors remain at their peak.
Notes
- Choose vegetables with similar cooking times to maintain consistent texture throughout the dish.
- Dice ingredients uniformly to ensure even cooking and professional-looking presentation.
- Add chickpeas near the end of cooking to prevent them from becoming mushy and maintain their delightful bite.
- Experiment with different herb combinations like za’atar or Italian seasoning to transform the flavor profile instantly.
- Prep Time: 10 minutes
- Cook Time: 15-20 minutes
- Category: Lunch, Dinner, Snacks
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 210
- Sugar: 3 g
- Sodium: 480 mg
- Fat: 9 g
- Saturated Fat: 1 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 7 g
- Protein: 8 g
- Cholesterol: 0 mg