Healthy Recipes: Garbanzo Vegetable Sauté
Garbanzo Vegetable Sauté
American Institute for Cancer Research
Enjoy the bounty of summer gardens with an easy-to-prepare, nutritious one-pot dish. The star ingredient, squash, cooks quickly and by adding canned, high-protein garbanzo beans to this quick sauté, you’ll minimize your time at a hot stove.
Squash, in the same family as gourds, may be one of the crops that helped ancient people transition from hunters and gatherers to growers. Their seeds have been found in caves in South America dating back 12,000 years, predating the rise of cultivation by 2,000 years. Hollowed squash and gourds were used as containers to carry water. The first ceramic pots were probably formed to resemble these vessels.
Sautéing zucchini and yellow squash with other seasonal crops, like tomatoes and basil, offers an easy way to take advantage of their abundance this time of year. Add fresh mint from your garden box – its surprising freshness helps make this basic recipe special.
Double up on seasonal vegetables and add more color by creating a beet and onion salad to round out the meal. Simply slice cooked and peeled beets and a red onion. Place in a bowl, add a dressing made with equal amounts vinegar and oil, and salt and pepper to taste.
Garbanzo Vegetable Sauté
- 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)
Heat oil in large skillet over medium heat. Add garlic, basil and oregano and sauté for 1-2 minutes.
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.
Serve over bed of cooked rice.
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.
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $95 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.
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