Repeat Dinners

Chickpea and Broccoli Bowls with Creamy Garlic Sauce

Name: Chickpea and Broccoli Bowls with Creamy Garlic Sauce
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: Sauce; 3 Tbsp. cashew butter; 2 Tbsp. fresh lemon juice; 2 Tbsp. light olive oil (sub avocado or grapeseed oil); 1 tsp. Dijon mustard; 1 to 2 cloves garlic, grated on a microplane; 1/4 tsp. each salt and black pepper (or more to taste); 2 to 3 Tbsp. filtered water; Broccoli and Chickpeas; 3 to 4 Tbsp. extra-virgin olive oil, divided; 5 cups small broccoli florets; 3/4 tsp. salt, divided; 1/2 tsp. black pepper, divided; 1 Tbsp. fresh lemon juice; 2 (15-oz.) can chickpeas, rinsed and drained; 1/4 cup mild harissa (such as Mina brand); 2 cups canned crushed tomatoes (fire-roasted or regular); 3 Tbsp. chopped fresh parsley, plus more for garnish; Cooked quinoa, brown rice, or farro for serving

4 servings

분량

15 minutes

활동 시간

35 minutes

총 시간

요리 시작

재료

Sauce

3 Tbsp. cashew butter

2 Tbsp. fresh lemon juice

2 Tbsp. light olive oil (sub avocado or grapeseed oil)

1 tsp. Dijon mustard

1 to 2 cloves garlic, grated on a microplane

1/4 tsp. each salt and black pepper (or more to taste)

2 to 3 Tbsp. filtered water

Broccoli and Chickpeas

3 to 4 Tbsp. extra-virgin olive oil, divided

5 cups small broccoli florets

3/4 tsp. salt, divided

1/2 tsp. black pepper, divided

1 Tbsp. fresh lemon juice

2 (15-oz.) can chickpeas, rinsed and drained

1/4 cup mild harissa (such as Mina brand)

2 cups canned crushed tomatoes (fire-roasted or regular)

3 Tbsp. chopped fresh parsley, plus more for garnish

Cooked quinoa, brown rice, or farro for serving

방향

Prepare Sauce:In a medium bowl, combine cashew butter, lemon juice, olive oil, Dijon mustard, garlic, salt, and pepper; stir to combine. Whisk in 2 to 3 Tbsp. water until the sauce is smooth and creamy. Set aside.

Heat 1 to 2 Tbsp. olive oil in a large skillet over medium-high heat. Once oil is shimmering, add broccoli and cook, uncovered, 1 minute. Cover and continue cooking, lifting lid to stir every 1 to 2 minutes to prevent burning, until crisp-tender and lightly charred, about 8 minutes total. Season with 1/4 tsp. each of salt and black pepper, and a squeeze of fresh lemon juice.Transfer broccoli to a bowl and cover to keep warm. Reduce burner heat to medium.

Add another 1 to 2 Tbsp. olive oil to the hot skillet, followed by chickpeas and harissa; sauté for 2 minutes. Stir in crushed tomatoes and continue cooking for about 5 more minutes, until the mixture reduces and thickens. Stir in fresh parsley, 1/2 tsp. salt, and 1/4 tsp. black pepper.

Divide your grain of choice into 4 bowls. Add a scoop of harissa chickpeas and sautéed broccoli overtop, and drizzle with creamy garlic sauce. Garnish with extra chopped fresh parsley.

영양 정보

1회 제공량

1 bowl

칼로리

443 kcal

지방 전체

23 g

포화 지방

1 g

불포화 지방

트랜스 지방

콜레스테롤

나트륨

910 mg

탄수화물 전체

45 g

식이섬유

9.5 g

총 당류

7 g

단백질

14 g