Cashew Chick’n
Serves: 4-6 • Total Time: 30 minutes: • FODMAP Rating: high
Discover a delightful blend of flavors with this plant-based chickpea and cashew recipe! Packed with protein and nutrients, this dish is perfect for a wholesome meal. Easy to prepare and bursting with taste, it's ideal for lunch or dinner.
Ingredients
2 to 3 cloves garlic, minced
1 onion, chopped
1 bell pepper, chopped
1 can garbanzo beans or chickpeas
4 tablespoons of vegetarian oyster sauce
a few shakes of red pepper flakes, according to taste
4 teaspoons sweetener of choice
1 spoonful or cube of vegetable bouillon paste added to ⅔ cup water
1 cup cashews
2 to 3 green onions or scallions, sliced
a handful of chopped spinach or kale
chopped cilantro, garnish
rice, optional
Instructions
1.Water sauté the onion and bell pepper with garlic until somewhat translucent and softened.
2.Add chickpeas, vegetarian oyster sauce, red pepper flakes (optional), sugar and vegetable broth and let simmer for five to ten minutes.
3.Turn off the heat and add green onions, spinach and cashews. Serve over rice.
*Don’t forget to preload on vegetables before you eat!
*Nut-Free: Use sesame seeds (black sesame has great nutritive properties) instead of cashews
*FODMAP Swaps: Keep onion and garlic to under 1 teaspoon and increase as tolerated or check introduction for lower FODMAP flavorings like chives or green scallions; vegetarian oyster sauce is typically made with a mushroom base, cut back to 1 tablespoon and swap in 3 tablespoons of soy sauce or tamari and increase oyster sauce as tolerated; Keep chickpea or garbanzo beans portions to under ½ cup or swap in a portion with cubed potatoes
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