Saucy Chickpeas and Zucchini

So I was trying to whip up a fast dinner for the family the other night and had zucchini, peppers, basil, & greens from the garden. I always have freshly made beans in my freezer, for nights when I need a fast meal with no planning ahead.  So, I defrosted some chickpeas and this dish was invented!  The rest of the ingredients I used were pantry staples. If you don’t make your own chickpeas, you should start. They’re so much more tasty than the ones you can buy in the store. Plus, they’re cheeper, there’s no waste, or BPA-lined cans to deal with.  To make them, you just need to plan ahead. Soak your beans in the morning or before you go to bed. Drain and cover with water and cook in a pressure cooker for 12 minutes once to pressure. I LOVE my pressure cooker. The one I use is the Fagor Pressure Cooker. Super easy to use and so much faster than making them in a traditional pot. if freezing, drain and store in canning jars or freezer containers (just leave some room for expansion).

This dish is great as leftovers. I brought this along to a music festival weekend-and all I shared with had smiles! We ate it as an appetizer and it was perfect with some crunchy crackers or some chips to scoop it up.

Zucchini is a veggie I put in just about everything in the summer, and is the gift that keeps on giving if you grow it. Zucchini has been shown to have great anti-inflammatory properties. Make sure you grow or buy organic, and leave the skin on! The skins contain additional antioxidants, but also easily absorb chemicals, since it’s a soft skin. Zucchini is VERY low glycemic, and packed with water, making it a great hydrating food! Its seeds also are great, and a good source of omega-3 fatty acids, so don’t discard! For more on the health benefits of zucchini, click here.

Ingredients:

• 5 cups cubed zucchini
• 1 cup bell pepper (we had red)
• 3 cups chickpeas
• 1 1/2 cup tomato sauce
• 3 tbsp tamari/soy sauce
• 3 tbsp apple cider vinegar
• 2 tbsp mustard
• 1 cup minced red onion
• 2-3 cups freshly chopped greens (we used kale)
• 1 cup fresh basil

Instructions:

1. Preheat oven to 400. Mix all ingredients together in a 8×11 baking dish
2. Cover and bake for 25 minutes at 400
3. Uncover and bake for 15 more minutes
4. Stir in fresh greens and cook for another 3 minutes, until slightly wilted
5. Remove from oven and stir in freshly chopped basil.
6. Serve a top rice or as a dip!

Nutritional Benefits:

• High in fiber-decreases cholesterol, improves blood pressure, helps to regulate blood sugar, boosts digestive health, and increases satiety
• High in plant-based protein-great for healing and repairing damaged tissues
• Great source of Vitamin C-important antioxidant that boosts immune function
• Plant-based & Gluten Free-decreases inflammation in the body
• Oil free, Cholesterol free, and virtually fat free-great for helping heart disease and diabetes

5.0 from 2 reviews

Saucy Chickpeas and Zucchini

 

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Prep time

10 mins

Cook time

40 mins

Total time

50 mins

 

Saucy Chickpeas and Zucchini-made with summer fresh greens, peppers, zucchini, and basil; this dish comes together quickly, making it perfect for a weeknight meal!

Author: www.gardenfreshfoodie.com

Recipe type: Main

Cuisine: Italian

Serves: 4-6

Ingredients

• 5 cups cubed zucchini
• 1 cup bell pepper (we had red)
• 3 cups chickpeas
• 1½ cup tomato sauce
• 3 tbsp tamari/soy sauce
• 3 tbsp apple cider vinegar
• 2 tbsp mustard
• 1 cup minced red onion
• 2-3 cups freshly chopped greens (we used kale)
• 1 cup fresh basil

Instructions

1. Mix all ingredients together in a 8x11 baking dish
2. Cover and bake for 25 minutes
3. Uncover and bake for 15 more minutes
4. Stir in fresh greens and cook for another 3 minutes, until slightly wilted
5. Remove from oven and stir in freshly chopped basil.
6. Serve a top rice or as a dip!

3.3.3077