Italian Peppers and Chickpeas
Italian Peppers and Chickpeas - Lots of sweet bell peppers and meaty chickpeas mingling with tomatoes and Italian spices. Serve it over rice, farro, noodles, or next to a crusty hunk of bread. It's a delicious and easy 30 minute meal!
Servings: 6
Calories: 280kcal
Ingredients
- 2 tablespoons olive oil (or about ⅓ cup broth or water)
- 1 yellow onion (halved and sliced)
- 2 cloves garlic (minced)
- 2 carrots (peeled and chopped)
- 3 sweet bell peppers in a variety of colors (seeded and sliced)
- 1 tablespoon Herbs de Provence (or Italian seasoning)
- 2 cans (15 ounces each) chickpeas (drained and rinsed)
- 14.5 ounces canned diced tomatoes
- 1 ½ cups low-sodium vegetable broth
- 15 ounces canned tomato sauce (optional, if you like it extra saucy)
- 1 tablespoon balsamic vinegar
Instructions
- Heat the oil (or broth or water) in a large deep skillet over medium heat.
- Add the onion and sauté 4-5 minutes, until soft and translucent.
- Add the garlic, carrots, peppers, and Herbs de Provence, and sauté 2-3 minutes to start to release the flavors.
- Add the chickpeas, diced tomatoes, vegetable broth, and tomato sauce, if using. Increase heat to bring mixture to a simmer, then decrease heat to medium-low and simmer 15 minutes until vegetables are softened, but still have a bite. You can also add the tomato sauce later after simmering a bit if you are unsure you'll need/want it.
- Add the balsamic vinegar and stir to combine.
- Serve with grains or noodles of choice and/or some crusty bread.
Notes
~The tomato sauce is optional. My kids like it extra saucy, so sometimes I add it. But, I love the the lighter taste of this dish without. Photos were taken without the addition of tomato sauce.
~This recipe is gluten free as written. To keep it gluten free for serving, serve with brown rice, quinoa, or gluten free noodles, and/or gluten free bread.
~Nutrition facts calculated without grains or noodles for serving.
Nutrition
Calories: 280kcal | Carbohydrates: 41g | Protein: 11g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 496mg | Potassium: 936mg | Fiber: 10g | Sugar: 12g | Vitamin A: 10350IU | Vitamin C: 106.4mg | Calcium: 230mg | Iron: 3.2mg