Broccoli Cauliflower Chickpea Bowl Food
ROASTED BROCCOLI & CAULIFLOWER
Whenever we make a time-consuming entree, we also prepare this quick broccoli and cauliflower side. The veggies are a good fit when you're watching calories. -Debra Tolbert, Deville, Louisiana
Provided by Taste of Home
Categories Side Dishes
Time 25m
Yield 8 servings.
Number Of Ingredients 6
Steps:
- Preheat oven to 425°. In a large bowl, combine all ingredients; toss to coat. Transfer to 2 greased 15x10x1-in. baking pans. Roast 15-20 minutes or until tender.
Nutrition Facts : Calories 58 calories, Fat 4g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 173mg sodium, Carbohydrate 6g carbohydrate (2g sugars, Fiber 2g fiber), Protein 2g protein. Diabetic Exchanges
BROCCOLI AND CAULIFLOWER COATED WITH SPICED CHICKPEA FLOUR
This is daughter #2's favorite way to eat cruciferous vegetables! The barest minimum of water is used to help retain the maximum nutrients. This is not a "pretty" dish, the vegetables turn a sort of smeary-beige looking, but the flavor is there. We like this wrapped in aloo parathas with steamed brown basmati on the side. Vary the quantity of red pepper flakes and salt to your tastes, we adjust them depending on who's coming to dinner! This is a variation of a recipe from the 30 - Minute Vegetarian Indian Cookbook, one of our favorite resources.
Provided by Chef Edlear
Categories Cauliflower
Time 27m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Mix together the besan, 1/2 teaspoon salt, garam masala, cumin, coriander and red pepper flakes, set aside.
- Heat the oil over a low flame and saute the garlic until soft but not brown.
- Add the cauliflower and broccoli and increase the heat a bit. Saute for 3-4 minutes, or until they begin to brown.
- Reduce the heat back to low and sprinkle on the reserved spice blend. Cover the pan and cook for 5-6 minutes. Don't peak! This step will release the moisture from the vegetables, you don't want to lose it.
- Sprinkle about a tablespoon of water on the vegetables and toss around a little until they look coated with the besan/spice mix. Resist the temptation to add too much water.
- Cover the pan as quickly as possible and continue cooking until the vegetables are tender but firm, 2-3 minutes. This is the point at which I add in the remaining 1/2 teaspoon of salt or not, depending on who is home for dinner.
Nutrition Facts : Calories 101.8, Fat 7.4, SaturatedFat 1, Sodium 615.5, Carbohydrate 7.9, Fiber 1.8, Sugar 1.5, Protein 3.2
BROCCOLI CAULIFLOWER CHICKPEA BOWL
Broccoli Cauliflower Chickpea Bowl with a rich and creamy Tahini Lemon Sauce! This simple roasted vegetable and chickpea bowl is gluten-free, vegan, and low calorie. A super easy and satisfying meal guaranteed to keep you full for hours. Great for lunch, dinner, or snacking! Store chickpeas, vegetables, and dressing separately to retain freshness up to a week.
Provided by Megan Olson
Categories Roasted Cauliflower
Time 45m
Yield 5
Number Of Ingredients 9
Steps:
- Place cashews in a bowl and top with water; soak until softened, 3 to 4 hours.
- Preheat oven to 400 degrees F (200 degrees C). Line 2 baking sheets with parchment paper or spray with cooking spray.
- Spread broccoli and cauliflower onto 1 baking sheet and season with garlic powder, salt, and pepper. Spread chickpeas onto the other baking sheet and season with salt and pepper.
- Roast in the preheated oven until broccoli, cauliflower, and chickpeas are softened and cooked through, about 30 minutes.
- Drain cashews. Combine cashews, lemon juice, tahini, and 1/2 teaspoon salt in a blender or food processor; blend until dressing is smooth.
- Transfer broccoli, cauliflower, and chickpeas to serving bowl. Drizzle dressing over vegetables and chickpeas.
Nutrition Facts : Calories 209.5 calories, Carbohydrate 27.4 g, Fat 8.9 g, Fiber 7 g, Protein 9 g, SaturatedFat 1.6 g, Sodium 569.5 mg, Sugar 4 g
BROCCOLI CAULIFLOWER CHICKPEA BOWL
Broccoli Cauliflower Chickpea Bowl with a rich and creamy Tahini Lemon Sauce! This simple roasted vegetable and chickpea bowl is gluten-free, vegan, and low calorie. A super easy and satisfying meal guaranteed to keep you full for hours. Great for lunch, dinner, or snacking! Store chickpeas, vegetables, and dressing separately to retain freshness up to a week.
Provided by Megan Olson
Categories Roasted Cauliflower
Time 45m
Yield 5
Number Of Ingredients 9
Steps:
- Place cashews in a bowl and top with water; soak until softened, 3 to 4 hours.
- Preheat oven to 400 degrees F (200 degrees C). Line 2 baking sheets with parchment paper or spray with cooking spray.
- Spread broccoli and cauliflower onto 1 baking sheet and season with garlic powder, salt, and pepper. Spread chickpeas onto the other baking sheet and season with salt and pepper.
- Roast in the preheated oven until broccoli, cauliflower, and chickpeas are softened and cooked through, about 30 minutes.
- Drain cashews. Combine cashews, lemon juice, tahini, and 1/2 teaspoon salt in a blender or food processor; blend until dressing is smooth.
- Transfer broccoli, cauliflower, and chickpeas to serving bowl. Drizzle dressing over vegetables and chickpeas.
Nutrition Facts : Calories 209.5 calories, Carbohydrate 27.4 g, Fat 8.9 g, Fiber 7 g, Protein 9 g, SaturatedFat 1.6 g, Sodium 569.5 mg, Sugar 4 g
BROCCOLI-AND-CHICKPEA PARMESAN
This one-pan dinner brings together chickpeas, marinara sauce, and mozzarella in a single skillet, then tops it off with wedges of roasted broccoli florets. A crunchy Parmesan-and-panko blend is the final touch to this comforting, easy, and nutritious meal.
Provided by Sarah Carey
Categories Food & Cooking Healthy Recipes Vegetarian Recipes
Time 45m
Number Of Ingredients 11
Steps:
- Preheat oven to 450°F, with a large cast-iron or other ovenproof skillet on middle rack. Quarter broccoli lengthwise; cut larger pieces in half again (also lengthwise) to create long florets. Remove skillet from oven; swirl in 2 tablespoons oil. Add broccoli and turn to coat, then arrange so a flat side of each piece faces down; season with salt and pepper. Roast 15 minutes.
- Stir together panko, Parmigiano, remaining oil, garlic, thyme, and oregano; season. Transfer broccoli to a plate. Add marinara to skillet; top with mozzarella and chickpeas. Return broccoli to skillet, browned-sides up. Sprinkle evenly with panko mixture. Roast until panko is golden, mozzarella is melted, and sauce is bubbling, about 10 minutes. Remove from oven; let stand 10 minutes. Serve.
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