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 to the skillet and sauté until they become translucent.
3. Cook the Carrots:
Add the carrot cubes and cook for about 3-4 minutes, until they start to soften.
4. 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.
5. Add Garlic:
Add the finely chopped garlic and sauté for 1-2 minutes, until fragrant.
6. Add Chickpeas:
Add the cooked chickpeas to the skillet and stir to combine.
7. Season the Dish:
Season with dried oregano, paprika, salt, and cayenne pepper (if using). Mix well.
8. Add Lemon Juice:
Pour in the lemon juice and stir to combine.
9. 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!
