Girls Just Wanna Eat

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: 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; 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; 1 (15-oz.) can chickpeas, rinsed and drained; 1/4 cup mild harissa (such as Mina brand); 1 cup 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

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

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

1 (15-oz.) can chickpeas, rinsed and drained

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

1 cup 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.

노트

Super healthy…not for the average person!

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