6 One-Pot Mediterranean Diet Dinners for Summer :-Since I began this blog, I have gained an appreciation for the value of a simple vegetarian supper that can be prepared in a single pot.
The Mediterranean Chickpea Skillet, which consists of chickpeas that are rich in fiber and protein and are cooked with tomatoes and greens that have been moderately seasoned, was undoubtedly helpful in accelerating that process.
That’s the cherry on top… what else is there? Very much feta! Twenty minutes is all that is required to bring it down on the table, and all that is required is some warm pita bread made with whole wheat. I would want to sign up!
6 One-Pot Mediterranean Diet Dinners for Summer
Ingredients :
- 2 tablespoons extra virgin olive oil
- ½ onion diced
- 4 cloves garlic minced or grated
- 1 teaspoon cumin
- 1 teaspoon ground coriander
- 1 teaspoon Trader Joe’s Multipurpose Umami Seasoning see notes for substitutions
- ½ cup vegetable broth or water
- 1 14 oz can fire roasted diced tomatoes add a second can for a saucier mix if desired
- 1 14 oz can chickpeas drained and rinsed
- ¼ teaspoon black pepper freshly ground
- 2 cups kale chopped
- kosher salt to taste
- 4 ounces feta cheese crumbled
- 1 tablespoon fresh parsley chopped
- 4Â whole wheat pita breadÂ
Instructions :
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A skillet of medium size should be used to heat the olive oil over medium-low heat. Sauté the onions for four minutes, or until they become translucent.
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After adding the garlic, continue to sauté for one more minute.
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The cumin, coriander, and umami spice should be tossed in and cooked for around twenty seconds until the aroma is released. Stir the broth into the mixture after adding it.
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Include the chickpeas, tomatoes, and seasonings of your choice. Make sure everything is well combined, then bring it to a simmer.
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Allow it to simmer for around seven minutes, making sure to adjust the heat as necessary to prevent it from simmering too fiercely.
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Taste the combination in a short amount of time. Add a little bit of baking soda to your tomatoes if they have a sour taste—this will help to neutralize the excess acid.
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Cook the kale for approximately five minutes, or until the greens have reached the desired tenderness. In the meantime, while everything is simmering, turn on your broiler.
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Taste the seasoning and make any necessary adjustments before adding the feta cheese.
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The feta cheese should be sprinkled over the top of the mixture, and then the dish should be placed under the broiler for two minutes so that the spread can melt.
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Place the chopped parsley on top, and serve with pita bread made with whole grains that has been warmed.
Notes :
- In the event that you do not possess umami seasoning, you can replace one tablespoon of tomato paste with one teaspoon of tamari or soy sauce that you have on hand.
- You should add the tomato paste at the same time that you would add the umami seasoning. After stirring it into the onion, garlic, and spices, you should still leave it to cook for a few minutes so that it may caramelize. In addition to the broth, add the tamari.
Nutrition :
- Calories: 315.1kcal | Carbohydrates: 38.2g | Protein: 11.2g | Fat: 14.8g | Saturated Fat: 4.9g | Polyunsaturated
- Fat: 1.8g | Monounsaturated
- Fat: 6.8g | Cholesterol: 25.2mg | Sodium: 697.2mg | Potassium: 304.6mg | Fiber: 5.6g | Sugar: 2.8g | Vitamin
- A: 3621.3IU | Vitamin C: 34.8mg | Calcium: 252.5mg | Iron: 3.1mg
FREQUENTLY ASKED QUESTIONS :
Q: My tomatoes are super-tart, but I don’t want to add sugar. How can I correct this?
- During the past few weeks, I have encountered a significant quantity of sour canned tomatoes, and I have been searching for a cure that does not entail the use of sugar.
- I came across this post from Oh That’s Tasty not too long ago, in which it was suggested that a pinch of baking soda could be used to neutralize the acid that was present among the tomatoes.
- Just a hint: it is effective! However, you should not use more than a pinch of it because doing so can alter the flavor of your food and possibly result in a different texture.
Q: Is there something I can use in place of the umami seasoning in this recipe?
- Unquestionably! Including one spoonful of tomato paste is the simplest way to do it. Umami is a flavor that is naturally present in tomatoes;
- therefore, it is reasonable to assume that the umami flavor is more concentrated in tomato paste. Just give it a quick swirl to combine with the onions, garlic, and spices, and then wait a minute or two before adding the broth so that the flavors may become more pronounced and caramelized simultaneously.
- A pinch of red pepper flakes and a splash of tamari or soy sauce are two additional ingredients that I suggest adding in order to properly complement the flavor of the spice.
