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Sautéed Vegetables and Chickpeas


Ingredients

 2 pieces pumpkin

2 pieces zucchini

1/2 unit red bell pepper

1 pc green bell pepper

1 unit tomato

1 celery stick

1 piece leek

2 cloves garlic cloves

1 onion

2 tablespoons olive oil

2 tablespoons white wine

1 teaspoon salt

1/2 teaspoon curry

1/2 teaspoon Garam Masala

1 teaspoon Herbes de Provence

1/2 tablespoon sesame seeds

100g chickpeas


I make two servings so I have 2 pieces of squash, 2 pieces of zucchini, half a red pepper (medium), 1 green pepper, 1 tomato, 1 celery stick, 1 piece of leek, 2 cloves of garlic, 1 medium onion.


With this selection of vegetables we have varied colors since each color gives us its nutritional characteristics. Remember that 2/4 of the plate should be vegetables and 1/4 of the plate should be protein. So today I have opted for chickpeas (legumes) to cover the recommended protein ration, about 50g of cooked chickpeas per person, 100g in total. I cooked the chickpeas this morning for 1 hour and 20 minutes, after soaking overnight, but if you want it easier you can use canned chickpeas.


We wash all the vegetables, clean the skin and the seeds and cut them to taste.

We sauté the vegetables with 2 tablespoons of olive oil, always starting with the garlic, in this way the oil is impregnated with the aroma of garlic. Let it cook for just a few seconds and before it starts to change color, add the onion, red and green pepper, celery and leek. We reserve pumpkin and zucchini for later, because they need less cooking time. Stir to cook evenly everywhere.

When they begin to change color, about 3 minutes after starting cooking, add two tablespoons of white wine and cook for 1 more minute.

After this time we add the pumpkin and zucchini, stir, put the lid on and cook for 2 minutes.

And only now is the time to add salt and spices to taste. Spices are the key to giving it a special flavor. I put, a teaspoon of Provencal herbs mixture, 1/2 teaspoon of curry and 1/2 teaspoon of Garam masala (Indian seasoning, similar to curry but with another selection of spices), half a tablespoon of ground sesame and we grind a little Pepper.

Stir to incorporate the spices.

We also add the tomatoes and chickpeas already cooked and drained. Stir a couple of times and put the lid on.

A minute later we turn off the heat and let stand with the lid on for about 5 minutes before serving.

Since the cooking has started, until I have turned off the fire, only 8 minutes have passed. The vegetables have been left al dente, which is how we like them. If you prefer to give them one more point of cooking, leave them for 10 or at most 12 minutes.

In a very short time we have a delicious, complete and balanced dish, low in fat and rich in vitamins, minerals and proteins, perfect for a healthy diet and for weight control.


Garnish with finely chopped fresh parsley and dill and optionally with a handful of sesame seeds and enjoy!