Chickpea and Broccoli Bowls with Creamy Garlic Sauce

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 35 minutes

材料

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

手順

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.

栄養

• サービングサイズ: 1 bowl
• カロリー: 443 kcal
• 脂肪総量: 23 g
• 飽和脂肪: 1 g
• ナトリウム: 910 mg
• 炭水化物総量: 45 g
• 食物繊維: 9.5 g
• 糖質総量: 7 g
• タンパク質: 14 g