Garlic-infused sautéed chickpeas with broccoli and parmesan
Discover a delicious and healthy Garlic-Infused Sautéed Chickpeas with Broccoli and Parmesan recipe. Made with fresh broccoli, protein-packed chickpeas, and garlic, this savory dish is topped with grated parmesan for a perfect blend of flavors. Ready in just minutes, it's a great option for a quick vegetarian meal.
- 16 Mar 2024
- Cook time 15 min
- Prep time 10 min
- 4 Servings
- 10 Ingredients
Garlic-infused sautéed chickpeas with broccoli and parmesan is a delicious and nutritious dish that makes for a great side or light main course. This recipe marries the nutty flavors of chickpeas, the earthiness of broccoli, and the savory notes of parmesan cheese. Infused with garlic and a hint of red pepper, this dish is both flavorful and satisfying.
Ingredients:
Instructions:
- Finely chop the onion and mince the garlic.
- Cut the broccoli into small florets and rinse the chickpeas.
- Heat the olive oil in a large skillet over medium heat.
- Add the chopped onion and sauté for about 3-4 minutes, until translucent.
- Add the minced garlic and cook for another 1-2 minutes, stirring frequently to prevent burning.
- Add the broccoli florets to the skillet.
- Season with salt and black pepper, and stir well to combine.
- Cook for about 5-6 minutes, stirring occasionally, until the broccoli starts to soften.
- Add the chickpeas and continue to sauté for another 2-3 minutes until they are heated through.
- Pour in the vegetable broth and add the red pepper flakes.
- Stir everything together and cover the skillet. Allow it to cook for about 5 minutes, or until the broccoli is tender and the broth has mostly evaporated.
- Remove the skillet from the heat.
- Sprinkle the grated parmesan cheese evenly over the dish and gently mix until the cheese is melted and well incorporated.
- Taste and adjust seasoning if necessary.
- Serve the garlic-infused sautéed chickpeas and broccoli immediately. Optionally, you can garnish with extra grated parmesan cheese or a sprinkle of red pepper flakes for an added kick.
Tips:
- Ensure you mince the garlic finely to get an even distribution of flavor throughout the dish.
- Do not overcook the broccoli. Aim for a bright green color with a slight crunch to retain its nutrients and texture.
- If you like a bit more spice, you can increase the amount of red pepper flakes according to your taste preference.
- Use freshly grated parmesan cheese for the best flavor.
- For a vegan option, you can replace parmesan cheese with nutritional yeast.
This garlic-infused sautéed chickpeas with broccoli and parmesan dish is a perfect combination of flavors and textures. Serve it hot, and enjoy the health benefits along with the delicious taste. It’s a great way to incorporate more vegetables and plant-based protein into your diet.
| Nutrition Facts | |
|---|---|
| Serving Size | 280 grams |
| Energy | |
| Calories 160kcal | 7% |
| Protein | |
| Protein 10g | 7% |
| Carbohydrates | |
| Carbohydrates 24g | 7% |
| Fiber 7g | 19% |
| Sugar 5g | 5% |
| Fat | |
| Fat 11g | 12% |
| Saturated 2.20g | 7% |
| Cholesterol 6mg | - |
| Vitamins | |
| Vitamin A 33ug | 4% |
| Choline 50mg | 9% |
| Vitamin B1 0.16mg | 13% |
| Vitamin B2 0.22mg | 17% |
| Vitamin B3 1.15mg | 7% |
| Vitamin B6 0.71mg | 42% |
| Vitamin B9 120ug | 30% |
| Vitamin B12 0.09ug | 4% |
| Vitamin C 140mg | 156% |
| Vitamin E 0.44mg | 3% |
| Vitamin K 160ug | 131% |
| Minerals | |
| Calcium, Ca 160mg | 13% |
| Copper, Cu 0.22mg | 0% |
| Iron, Fe 2.12mg | 19% |
| Magnesium, Mg 60mg | 14% |
| Phosphorus, P 210mg | 17% |
| Potassium, K 630mg | 19% |
| Selenium, Se 7ug | 12% |
| Sodium, Na 910mg | 61% |
| Zinc, Zn 1.52mg | 14% |
| Water | |
| Water 230g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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