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VEGANE VIBES – "BE HEALTHY, BE HAPPY, BE VEGAN“

Mushroom chickpea pan

Mushrooms and chickpeas in a creamy sauce, quick and easy

Mushroom chickpea pan (vegan & gluten-free)

Mushroom chickpea skillet is a quick and easy dish for every day. We just started Veganuary and I am endlessly happy that more and more people are embracing plant-based dishes. That’s exactly why it’s important to me that the dishes are quick and easy to prepare, because not everyone has time to spend hours in the kitchen in everyday life. This skillet is ready in no time, very tasty and filling. I would say let’s get going.

Mushroom chickpea pan in creamy sauce

Mushroom chickpea pan (vegan & gluten-free)
Mushroom chickpea pan (vegan & gluten-free)

The dish consists essentially of a creamy sauce and the vegetables. For the sauce we need cashews, vegetable milk, lemon juice, salt, light miso and Dijon mustard. This goes once all together in the high-powered blender and is processed into a creamy sauce.

For the pan we need some oil, onions, garlic, thyme, mushrooms and chickpeas. This is all sweated and boiled down with the sauce. Already we are ready, fast and easy as promised. Instead of miso, you could also use nutritional yeast flakes. The important thing here is the subtle umami flavor that the paste adds to the dish.

TIP: I use rice as a side dish, preferably whole grain, for an extra serving of fiber.

Simple vegan chickpeas pan with creamy sauce

Mushroom chickpea pan (vegan & gluten-free)

This simple skillet dish scores high on plant-based protein and fiber. The chickpeas are low in calories and high in antioxidants. They also have very little fat and lots of high-quality, plant-based protein. Sounds good, doesn’t it? It is. The complex dietary fibers it contains provide long-lasting satiety and ensure that blood sugar remains stable for a long time and does not rise too high.

Mushrooms are rich in vitamins and minerals and have few calories with 22 kilocalories per 100g. They even contain vitamin D, a hormone that the body produces when the skin is exposed to enough sunlight. In addition, vitamins B2, B3 and B5, as well as phosphorus, potassium, copper and selenium.

All in all, this dish is quick and easy to make and is packed with essential nutrients.

Mushroom chickpea pan (vegan & gluten-free)

If you are looking for another quick and healthy recipe today, I have the following suggestions for you:

The mushroom chickpea pan is:

  • hearty
  • High protein
  • creamy
  • filling
  • Easy to make

Craving this healthy, hearty stir-fry dish? I wish you a lot of fun in recooking and of course a review at the bottom of this page. If you post a picture, use the hashtag #veganevibes.

Mushroom chickpea pan (vegan & gluten-free)

Mushroom chickpea pan

Where are my chickpea lovers? Today we have a quick dish that fills you up and is incredibly delicious. Creamy, aromatic and rich in valuable fiber, it is the perfect main dish. Vegan, gluten free and high in fiber.
5 von 3 Bewertungen
Prep Time 10 minutes
Cooking time 25 minutes
Total Time 35 minutes
Course Main course
Cuisine german
Calories 462
AUTOR: VEGANEVIBES

Inhaltsstoffe

3 Servings

FOR THE CREAMY SAUCE:

FOR CHICKPEA PAN:

TO SERVE:

  • Sesame seeds
  • Fresh parsley

Anleitung
 

  • FOR THE CREAMY SAUCE Place cashews, plant milk, light miso, lemon juice, garlic granules, mustard and salt in a high-powered blender and blend to a creamy sauce.
    If serving rice as a side dish, prepare now.
    70 g Cashews, 250 ml Plant milk, 15 g light miso, 30 ml Lemon juice, 1 tbspn Garlic granules, 1 tbspn Dijon mustard, 1 tbspn Salt
    Zutaten für die Creme
  • FOR THE CHICKPEA PAN Heat a frying pan or pot until hot. Pour in the oil and sauté the onion and garlic.
    15 ml Olive oil, 1 Piece white onion, 2 Piece Garlic cloves
    Zutaten
  • Add thyme and mushrooms and saute until mushrooms soften. Add some of the creamy sauce and continue stirring.
    250 g Mushrooms, 1 tbspn Thyme, A pinch of salt, Pepper to taste
    DIe Zutaten in den Topf geben
  • Add chickpeas and remaining sauce. Continue stirring until everything is well combined. Let it get hot for 5-10 minutes at medium temperature, stirring occasionally.
    400 g Chickpeas
    Kichererbsen hinzufügen
  • Divide among plates, add rice and garnish with toppings of choice. enjoy! Store leftovers in an airtight container in the refrigerator for up to 5 days (without rice) or freeze.
    Sesame seeds, Fresh parsley
    Champignon Kichererbsen Pfanne (vegan & glutenfrei)

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Nährwertangaben

Serving: 1PortionCalories: 462kcalCarbohydrates: 52gProtein: 22gFat: 21gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gSodium: 378mgPotassium: 952mgFiber: 12gSugar: 12gVitamin A: 385IUVitamin C: 14mgCalcium: 200mgIron: 6mg

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