Quick and Easy 30-Minute Plant-Based Meals
This incredible recipe for Quick and Easy 30-Minute Plant-Based Meals delivers big on flavor and texture, combining crisp seasonal vegetables with hearty protein in a creamy, tangy sauce. It is the perfect weeknight solution for anyone seeking nourishing, earth-friendly food without the fuss.
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 medium yellow onion, finely chopped
- 2 cloves garlic, minced
- 1 bell pepper, deseeded and diced
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1/2 cup vegetable broth, low sodium
- 1/4 cup nutritional yeast
- 2 tablespoons tahini
- 1 tablespoon lemon juice, freshly squeezed
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
- Fresh parsley or cilantro, chopped, for garnish
- Optional: A pinch of red pepper flakes
Instructions
- Prepare Your Ingredients: Start by chopping the onion, mincing the garlic, dicing the bell pepper, and preparing the broccoli and cauliflower florets.
- Sauté Aromatics: Heat the olive oil in a large skillet over medium heat. Add the chopped yellow onion and cook for 3-4 minutes until softened and translucent.
- Add Garlic and Bell Pepper: Stir in the minced garlic and diced bell pepper. Cook for another 2-3 minutes until fragrant and slightly tender.
- Introduce Vegetables: Add the broccoli and cauliflower florets to the skillet. Pour in 1/4 cup of vegetable broth, cover the skillet, and let the vegetables steam for 5-7 minutes, or until tender-crisp.
- Make the Sauce: While the vegetables are steaming, whisk together the remaining 1/4 cup vegetable broth, nutritional yeast, tahini, lemon juice, smoked paprika, and dried oregano in a small bowl. Season with salt and pepper.
- Combine with Chickpeas: Once the vegetables are tender-crisp, uncover the skillet. Add the rinsed and drained chickpeas to the pan. Sauté for 1-2 minutes.
- Stir in Sauce: Pour the sauce mixture over the vegetables and chickpeas in the skillet. Stir gently to coat everything evenly. Cook for 2-3 minutes until the sauce thickens slightly.
- Season and Serve: Taste and adjust seasoning with additional salt, pepper, or lemon juice if needed. Garnish with fresh chopped parsley or cilantro.
Notes
This recipe is naturally gluten-free and can be adapted with different vegetables or proteins as desired.