Curried Broccoli and Chickpea Sauté

curried broccoli and chickpea and sautee

curried broccoli and chickpea and sautee

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.

You might also enjoy:

Quinoa and Black Bean Cakes with Cumin and Chile
Roasted Baby Broccoli with Toasted Almonds and Lemon
Penna Pasta Salad with Chickpeas, Feta and Summer Vegetables

Curried Broccoli and Chickpea Sauté

curried broccoli and chickpea and sautee

By Michelle Dudash, Chef and Registered Dietitian Nutritionist 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

Instructions

  1. 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.

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