Mediterranean Beans & Veggies

Ingredients:

  • 1/2 yellow onion, diced
  • ½ T EVOO
  • 1.5 c (6 oz) frozen cut green beans, thawed
  • 1 small (5 oz) yellow squash, cut in half lengthwise then cut into ½” slices
  • ½ T garlic, minced
  • ½ tsp. dried basil
  • ½ tsp. dried oregano
  • ½ tsp. ground cumin
  • ½ tsp. sea salt
  • ¼ tsp. freshly ground black pepper
  • 1 (15 oz) can garbanzo beans, drained (& rinsed if watching sodium intake)
  • 1 (14-oz) can petit diced tomatoes (don’t drain)
  • 1 (8 oz) box of seitan, diced

Instructions:

  • In a large saucepan over medium heat, sauté the onion in the EVOO for
    2 minutes, stirring often.
  • Add the green beans and squash, and sauté another 2 minutes, stirring often.
  • Add the spices (garlic through black pepper), stir thoroughly to evenly distribute, and sauté for one minute.
  • Add the garbanzo beans, tomatoes (and their liquid), and seitan, and stir well to combine. Cover, reduce heat to low, and simmer for 10 minutes.
  • Stir to re-distribute the liquid, then remove from heat and serve. Adjust seasonings to individual servings as desired.

Makes 6 servings. (Each serving ~1.25 c, or 7 oz)

Nutritional information per serving (approximates): 160 calories, 3 g fat,
20 g carbohydrate, 5 g fiber, 4 g sugar, 13.5 g protein.

(immediately after cooking)

(the first serving)

My notes:

  • I used a large wok in place of a large saucepan, and that worked really well for me. (There was ample room to hold and move around all of the ingredients.)
  • Other vegetables can also be added to this recipe based on personal preferences, seasonal availability, etc. Some examples that immediately come to my mind are red peppers, zucchini, and eggplant. For my serving today, I added chopped steamed collard greens – and they added a lovely punch of flavor and color.
  • Individual servings could be topped with crumbled goat cheese or shredded Parmesan cheese, if desired.

The ratings:
Mental Cost (ingredient availability): Low
Financial Cost (ingredient cost): Low
Emotional Cost (cooking skill level): Very low
Time Cost (recipe preparation): Very low
Life Cost (clean up time/effort): Very low
Worth It? (rate from 1-5): 4.75

The Bottom Line: Will I make this recipe again?

This recipe feels like a nice transition item from winter to spring: with the nice big chunks of veggies, and the good texture of the chickpeas, and the bold protein offering in the seitan, the dish has a nice ‘fills-me-up’ kind of quality to it. However, the juiciness of the tomatoes, and the lighter, brighter quality of the seasonings, also gives the dish a more buoyant, ‘welcome-to-longer-sunshine-filled-days’ element. It can be difficult to find that balance of light-yet-filling, healthy-yet-satisfying – and I think this meal delivers on all of those dualistic qualities.

As the dish is allowed to sit, the flavors continue to blend and develop; so this meal also makes really good leftovers. (Another nice bonus.)

And, it’s good for vegetarians and meat-eaters alike. My carnivore husband added some cooked chicken to his serving, took a bite, and then said (with quite a tone of surprise), “Stef, this meal is really good!  This one is definitely a keeper.”

Success. :)

Stef

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About Stef

A "serious" gal who is trying to remember to lighten up and smile.
This entry was posted in chickpeas, green beans, mediterranean, postaweek2011, seitan, stew, summer squash, tomatoes, vegetables, vegetarian and tagged , , , , , , , , , . Bookmark the permalink.

4 Responses to Mediterranean Beans & Veggies

  1. 2e0mca says:

    Think I’ll give this recipe a try :-)

    Like

  2. Jonathan says:

    Looks great Stef.
    High praise indeed from hubby there. ;)

    Like

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