Chickpea Picatta

May 10, 2023May 10, 20230 12
Delicious Chickpea Picatta recipe for a healthy dinner
in Vegetarian

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 teaspoon olive oil
1 cup thinly sliced shallot
6 garlic cloves , thinly sliced
2 tablespoons breadcrumbs
2 cups vegetable broth
1/3 cup dry white wine
1 few dashes black pepper
generous pinch dried thyme
1 can chickpeas , drained and rinsed
1/4 cup capers ( with a little brine )
3 tablespoons fresh lemon juice
4 cups arugula

Nutrision Information

Servings Per Recipe
4
Calories
190
Sugar
3g
Fat
4g
Chickpea Picatta is a vegetarian take on the classic Italian dish, chicken picatta. This recipe substitutes chickpeas for the chicken and adds in plenty of healthy vegetables like shallots and arugula. The result is a flavorful and filling dish that is perfect for a healthy, meatless dinner. With its low fat content and high nutritional value, Chickpea Picatta is a great choice for anyone looking to add more plant-based protein to their diet.

Instructions

1.Heat the olive oil in a large skillet over medium heat.
2.Add the thinly sliced shallot and garlic cloves to the skillet and sauté for 4-5 minutes, until softened and browned.
3.Sprinkle the breadcrumbs over the shallot mixture and stir to combine.
4.Add the vegetable broth, white wine, black pepper, dried thyme, chickpeas, and capers with brine to the skillet.
5.Bring the mixture to a boil, then reduce the heat and simmer for 5-7 minutes, until the chickpeas are heated through and the sauce has thickened slightly.
6.Stir in the fresh lemon juice and arugula and cook for 1-2 minutes more, until the arugula has wilted slightly.

PROS

Chickpea Picatta is a flavorful and filling vegetarian dish that is easy to prepare and packed with nutrition.

This recipe is low in fat and high in fiber, making it a healthy choice for any diet.

CONS

This recipe has a high sodium content due to the addition of capers and vegetable broth.

Consuming too much sodium can lead to high blood pressure and other health issues, so it’s important to enjoy this dish in moderation.

HEALTH & BENEFITS

Chickpeas are a great source of plant-based protein, fiber, and several key vitamins and minerals.
Adding more chickpeas to your diet can promote healthy digestion, lower cholesterol levels, and even reduce your risk of chronic diseases like heart disease and diabetes.
Arugula is also a great source of vitamins and minerals, including vitamin C, vitamin K, and folate.

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