Chickpea, Red Pepper, and Basil Sauté

Randy Mayor; Jan Gautro

Sautéing the cumin seeds intensifies their flavor.

Yield: 4 servings (serving size: 1 cup chickpea mixture and 1/2 cup rice)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 435
  • Calories from fat: 16%
  • Fat: 7.8g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 3.4g
  • Polyunsaturated fat: 2.2g
  • Protein: 17.3g
  • Carbohydrate: 76.5g
  • Fiber: 8.3g
  • Cholesterol: 0.0mg
  • Iron: 6.7mg
  • Sodium: 499mg
  • Calcium: 148mg

Ingredients

  • 1 tablespoon olive oil
  • 2 cups vertically sliced onion
  • 1/2 teaspoon cumin seeds
  • 1 cup red bell pepper strips
  • 1 tablespoon water
  • 1/2 cup chopped green onions
  • 1/4 teaspoon salt
  • 2 (15 1/2-ounce) cans chickpeas (garbanzo beans), drained
  • 2 cups chopped fresh basil (about 4 bunches)
  • 1/4 cup garlic-and-herb seasoned breadcrumbs
  • 2 cups hot cooked long-grain brown rice

Preparation

  1. Heat the oil in a large nonstick skillet over medium-high heat. Add onion and cumin; sauté 10 minutes or until onion is lightly browned. Add bell pepper and water; cover, reduce heat, and simmer 3 minutes. Add the green onions, salt, and beans; cover and cook for 2 minutes or until thoroughly heated, stirring occasionally. Remove from heat; stir in basil. Sprinkle with the breadcrumbs, and serve over rice.
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