A vibrant, one-pan vegan meal featuring tender cauliflower and hearty chickpeas in a warm spice blend, finished with a fresh and creamy tahini-herb drizzle. Perfect for a quick and nutritious weeknight dinner.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 1 medium head cauliflower (approx. 500g), cut into florets
- 1 can (400g) chickpeas, rinsed and drained
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 1 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp turmeric powder
- 120ml vegetable broth or water
- Salt and freshly ground black pepper to taste
- 3 tbsp tahini
- 60ml water
- 1 tbsp fresh lemon juice
- 1 small bunch fresh parsley, chopped
Disponível para membros NutriPro.
Instruções
- 1.Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook for 4-5 minutes until softened. Add the minced garlic, cumin, smoked paprika, and turmeric, and cook for another minute until fragrant.
- 2.Add the cauliflower florets to the skillet, stirring to coat them in the spices. Season with salt and pepper. Cook for 5-7 minutes, stirring occasionally, until the cauliflower begins to brown lightly at the edges.
- 3.Pour in the vegetable broth, bring to a simmer, then cover the skillet and reduce the heat to low. Let it cook for 8-10 minutes, or until the cauliflower is tender-crisp.
- 4.While the skillet cooks, prepare the drizzle. In a small bowl, whisk together the tahini, water, and lemon juice until smooth and creamy. Stir in half of the chopped parsley and season with a pinch of salt.
- 5.Uncover the skillet, add the rinsed chickpeas, and stir to combine. Cook for another 3-4 minutes until the chickpeas are heated through and any excess liquid has mostly evaporated.
- 6.To serve, divide the cauliflower and chickpea mixture between two plates. Drizzle generously with the tahini sauce and garnish with the remaining fresh parsley.
Informações Nutricionais
Porque esta receita
This recipe is a powerhouse of plant-based nutrition, rich in fiber and protein from chickpeas for sustained energy. Cauliflower provides essential vitamins and antioxidants, while the tahini sauce adds healthy fats and minerals like calcium. It's a balanced, wholesome meal.
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