Chickpea Asparagus and Corn Saute
Brighten up your table with this vibrant Chickpea Asparagus and Corn Sauté, a quick and easy recipe that’s as healthy as it is delicious. Packed with nutrient-rich chickpeas, tender-crisp asparagus, and sweet bursts of corn, this dish is a celebration of fresh, wholesome ingredients. The addition of red bell pepper provides not only a pop of color but also a subtle sweetness that pairs beautifully with the zesty lemon juice and aromatic garlic. Seasoned with a touch of salt, black pepper, and optional red pepper flakes for a hint of spice, this sauté comes together in just 25 minutes, making it perfect for busy weeknights. Serve it warm as a light, plant-based main course or a versatile side dish, and don’t forget the sprinkle of fresh parsley for an herby finish. This recipe is a must-try for fans of healthy vegetarian meals and quick vegetable sautés!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 3 units garlic cloves, minced
- 1.5 cups chickpeas (cooked or canned, drained and rinsed)
- 1 bunch asparagus, trimmed and chopped into 1-inch pieces
- 1 cup fresh or frozen corn kernels
- 1 unit red bell pepper, diced
- 2 tablespoons lemon juice (freshly squeezed)
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 0.25 teaspoons red pepper flakes (optional)
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the minced garlic and sauté for 1-2 minutes, stirring frequently, until fragrant but not browned.
Add the chickpeas to the skillet and cook for 3-4 minutes, stirring occasionally, until lightly browned and heated through.
Stir in the asparagus pieces and cook for 5-6 minutes, until tender but still crisp.
Add the corn kernels and diced red bell pepper to the skillet. Cook for an additional 3-4 minutes until the vegetables are heated through and slightly softened.
Drizzle the mixture with lemon juice and sprinkle with salt, black pepper, and red pepper flakes (if using). Stir to combine.
Taste and adjust the seasoning as needed.
Remove from heat and garnish with chopped fresh parsley, if desired.
Serve warm as a light main dish or a side. Enjoy!
Nutrition Facts
Calories |
1104 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.1 g | 51% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1716 mg | 75% | |
| Total Carbohydrate | 156.1 g | 57% | |
| Dietary Fiber | 42.1 g | 150% | |
| Total Sugars | 41.6 g | ||
| Protein | 46.5 g | 93% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 309 mg | 24% | |
| Iron | 20.5 mg | 114% | |
| Potassium | 2699 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
