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Garbanzo Vegetable Sauté

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July 23, 2013 | Issue 462

Cook up Cancer-Fighters

Garbanzo Vegetable Sauté

Think a healthy meal has to be time-consuming? This one-pot is a nutritional powerhouse and only takes 15 minutes, minimizing time spent over a hot stove. High-protein chickpeas and fiber-filled vegetables make this flavorful and filling. This variety of summer squash packs vitamin A, a nutrient important for immune function and maintaining healthy cells.

Makes 4 servings.

Per serving: 323 calories, 7 g total fat (<1 g saturated fat), 57 g carbohydrate,
11 g protein, 9 g dietary fiber, 18 mg sodium.

  • 1 Tbsp. olive oil
  • 3 garlic cloves, minced
  • 1 Tbsp. fresh basil, finely chopped (1 tsp. dried may be substituted)
  • 1 Tbsp. fresh oregano finely chopped (1 tsp. dried may be substituted)
  • 1 small zucchini, cut in half then sliced
  • 1 small yellow crookneck squash, cut in half then sliced
  • 1/2 cup shiitake mushrooms, sliced
  • 1(15-oz.) can garbanzo beans, drained and rinsed
  • 2 Tbsp. fresh mint, chopped
  • 1 fresh tomato, diced
  • 3 cups cooked brown rice (wild rice may be substituted)

Directions

  1. Heat oil in large skillet over medium heat. Add garlic, basil and oregano and sauté for 1-2 minutes.
  2. Add zucchini, squash, mushrooms and garbanzos and stir well to combine. Continue to sauté for about 10 minutes until zucchini and squash are tender crisp. Add mint and tomato and continue to gently sauté for 3 additional minutes.
  3. Serve over bed of cooked rice.

Grocery list

Olive oil
Garlic
Basil
Oregano
Zucchini, cut in half then sliced
Yellow crookneck squash
Shiitake mushrooms
Garbanzo beans
Mint
Tomato
Brown rice

 

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Did You Know?

Summer squash are low calorie veggies with a high water content, to keep you healthy and hydrated during the summer.

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