New American Plate Challenge

Garbanzo Vegetable Saute

Print0
Weekly Recipe
Serves 4

Think a healthy meal has to be time-consuming? This one-pot is a nutritional powerhouse and only takes 15 minutes, minimizing time spent over a hot stove. High-protein chickpeas and fiber-filled vegetables make this flavorful and filling.


Ingredients

  • 1 Tablespoon
    extra virgin olive oil
  • 3
    cloves garlic, minced
  • 1 Tablespoon
    fresh basil, finely chopped (1 tsp dried may be substituted)
  • 1
    small zucchini, cut in half then sliced
  • 1
    small yellow crookneck squash, cut in half and then sliced
  • 1/2 Cup
    shiitake mushrooms, sliced
  • 15 Ounces
    can garbanzo beans, drained and rinsed
  • 2 Tablespoons
    fresh mint, chopped
  • 1
    fresh tomato, diced
  • 3 Cups
    cooked brown or wild rice

Instructions

  1. Heat oil in large skillet over medium heat. Add garlic, basil and oregano and sauté for 1-2 minutes.

  2. Add zucchini, squash, mushrooms and garbanzos and stir well to combine. Continue to sauté for about 10 minutes until zucchini and squash are tender crisp. Add mint and tomato and continue to gently sauté for 3 additional minutes.

  3. Serve over bed of cooked rice.

Nutrition: Per serving: 323 calories, 7 g total fat (<1 g saturated fat), 57 g carbohydrate, 11 g protein, 9 g dietary fiber, 18 mg sodium.

Reviews

There are no reviews yet.

Be the first to review “Garbanzo Vegetable Saute”