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Recipe Minute: Eating Healthy Is Easy!

Bright & Flavorful Mediterranean Bowl

Chickpeas offer an array of nutritional benefits and take the lead in this tasty one-dish meal. Paired with colorful veggies and flavorful spices, it’s a healthy option for an easy weeknight dinner.

Prep Time: 10 minutes.

Cook Time: 25 minutes.

Servings: 4.

Ingredients

  • 1 medium yellow onion, diced.
  • 1 large red bell pepper, cubed.
  • 2 cups low-sodium vegetable stock.
  • 1 (16-ounce) package frozen vegetable blend.
  • 1 (15-ounce) can chickpeas.
  • 1 (15-ounce) can low-sodium tomato sauce.
  • 1 teaspoon ground cinnamon.
  • 1 teaspoon ground coriander.
  • 1 generous pinch of saffron (optional).
  • Salt and black pepper to taste.
  • Chopped fresh cilantro, for garnish.

Directions

  1. Sauté the onion and red bell pepper for five minutes. Add water one to two tablespoons at a time, as needed, to keep the vegetables from sticking.
  2. Add the vegetable stock, frozen vegetables, chickpeas, tomato sauce, cinnamon, coriander and saffron. Cook uncovered over medium heat for 12 minutes.
  3. Season with sea salt and black pepper to taste and cook for another five minutes.
  4. Serve garnished with chopped cilantro.
  5. before serving.

Chickpeas Offer an Array of Healthy Benefits

Chickpeas, also known as garbanzo beans, are versatile legumes. They have a nutty taste that pairs well with many ingredients while providing an array of health benefits.

“Packed with soluble fiber and plant-based protein, chickpeas can support a healthful gut microbiome, support feelings of fullness and may help maintain blood sugar control” said Melissa Myton, registered dietitian at Samaritan Lebanon Community Hospital. “Chickpeas provide B vitamins, magnesium, selenium, iron and potassium which all play a valuable role in our health such as regulating blood pressure or supporting muscle and nerve function. They also provide plant sterols which may lower the risk for heart disease by reducing LDL levels, also known as the bad cholesterol.”

  • Serving Size: 1-1/2 cups.
  • Amount Per Serving
    • Calories: 218.
    • Total Fat: 2 g.
    • Total Carbohydrates: 40 g.
    • Dietary Fiber: 11 g.
    • Protein: 10 g.

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