Curried Broccoli and Chickpea Sauté
While I love blasting broccoli in a 425-degree oven to concentrate flavors and crisp the edges, stovetop pan searing and braising adds a new dimension to broccoli while keeping the kitchen cooler during the summer heat. You can put this dish together in 30 minutes from start to finish if you prep the other ingredients while cooking the broccoli and chickpeas. Searing the vegetables adds depth of flavor and contributes to a “meatier” texture. And don’t worry, you will not want for meat with this meal as your main entrée, and you’re even getting 19% of the Daily Value for iron, 12 grams protein and a whopping 11 grams fiber. Even my husband agreed. Serve with steamed brown rice if you’re feeling extra hungry.
Curried Broccoli and Chickpea Sauté
1 tablespoon rice bran oil, grapeseed oil or canola oil
1 medium head broccoli, cut into bite-size florets, stalks thinly sliced and quartered
1 (16-ounce) can chickpeas, rinsed and drained (about 1 1/2 cups)
1/2 medium onion, grated
1/2 cup dry white wine or broth
1 teaspoon curry powder
2 teaspoons liquid amino acids or reduced-sodium soy sauce
1 lemon, zest finely grated, whole lemon cut into 3 wedges
Toasted sliced almonds (optional)
Place a soup pot on medium heat and add oil. Brown the broccoli and chickpeas in the oil, about 9 minutes. Add onion and cook until tender, about 5 minutes, reducing heat as needed. Stir in the wine or broth, curry powder, liquid amino acids and lemon zest. Cover loosely and simmer until the broccoli is fork tender, about 7 minutes. Serve with lemon wedges and sprinkle with sliced almonds, if desired.
Prep time: 5 minutes
Cook time: 25 minutes
Makes 3 servings, 1 1/2 cups each
Nutrition Facts (per serving): 291 calories, 7 g total fat (.5 g saturated fat), 525 mg sodium, 0 mg cholesterol, 43 g total carbohydrate (11 g fiber), 12 g protein, 19% DV iron, 14% DV calcium, 25% DV Vitamin A, 320% DV Vitamin C.
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Curried Broccoli and Chickpea Sauté
By Published: June 8, 2015
- Yield: 4 1/2 cups (3 Servings)
- Prep: 5 mins
- Cook: 25 mins
- Ready In: 30 mins
While I love blasting broccoli in a 425-degree oven to concentrate flavors and crisp the edges, stovetop pan searing and braising adds a new dimension to broccoli while keeping the kitchen cooler during the summer heat. You can put this dish together in 30 minutes from start to finish if you prep the other ingredients while cooking the broccoli and chickpeas. Searing the vegetables adds depth of flavor and contributes to a “meatier” texture.
Ingredients
- 1 tablespoon neutral tasting oil, like rice bran, expeller-pressed canola or grapeseed
- 1 medium-sized head broccoli cut into bite-size florets, stalks thinly sliced and quartered
- 1 (16 ounce) can chickpeas drained and rinsed (about 1/2 cups)
- 1/2 medium onion grated
- 1/2 cup dry white wine or broth
- 1 teaspoon curry powder
- 2 teaspoons liquid amino acids or reduced-sodium soy sauce
- 1 lemon zest finely grated, whole lemon cut into 3 wedges
- toasted almond slices (optional)
Instructions
- Place a soup pot on medium heat and add oil. Brown the broccoli and chickpeas in the oil, about 9 minutes. Add onion and cook until tender, about 5 minutes, reducing heat as needed. Stir in the wine or broth, curry powder, liquid amino acids and lemon zest. Cover loosely and simmer until the broccoli is fork tender, about 7 minutes. Serve with lemon wedges and sprinkle with sliced almonds, if desired.
I'm a chef nutritionist, not the food police. I eat cookies but make sure to eat my broccoli too.
