Fast food doesn’t have to come from a restaurant. Rosemary Chickpeas and Bell Peppers is a dish that requires little prep time and cooks up in less than 20 minutes. It’s a great vegetarian recipe that I usually enjoy with polenta or brown rice.
Rosemary Chickpeas & Bell Peppers
- Serves 4
1 Tbsp. plus 1 tsp. olive oil
1 medium onion, small dice (3/4 c.)
1 rosemary sprig (about 7 in.)
½ tsp. kosher salt, divided
3 garlic cloves, minced (1 Tbsp.)
3 medium bell peppers, large dice (12 oz.)
15.5 oz. can low sodium chickpeas, rinsed and drained
2 Tbsp. dry white wine
pepper, to taste
Heat 1 Tbsp. olive oil in a large frying pan over medium heat. Add onion, rosemary sprig, and ¼ tsp. kosher salt and cook for about 3 minutes. Mix in garlic and cook for 1 minute. Add peppers, chickpeas, and ¼ tsp. kosher salt and cook covered for 5 minutes. Uncover and cook for an additional 6 minutes. Add white wine, scrape up brown bits from the bottom of the pan, and cook for 2 more minutes or until peppers are cooked. Add pepper to taste, adjust salt as needed, and drizzle with 1 tsp. olive oil before serving.
Note: You may have heard that plant-based proteins (beans, nuts, seeds, bread, cereal, pasta, and rice), except for soy beans, are “incomplete proteins”. This means that they lack one or more of the nine essential amino acids that our body cannot produce on its own. To complete “incomplete proteins”, make sure to consume a variety of protein sources throughout the day. For instance, rosemary chickpeas at lunch can be complemented by rice at dinner.
For more information take a look at Diana Burrell’s article: “Build Muscle, No Steak Required” at
http://www.eatright.org/Public/content.aspx?id=6442463961&terms=vegetarian%20protein#.UQxINqU81fF