Vegetarian Food Recipe

Sauté aromatics

Heat a large skillet or sauté pan over medium heat. Add olive oil. When shimmering, add diced onion and cook 4–5 minutes until softened and translucent. Add minced garlic and cook 30 seconds until fragrant.

Cook vegetables

Add diced carrot and red bell pepper to the pan. Sauté 4 minutes, then add zucchini and sliced mushrooms. Continue to cook 5–6 minutes until vegetables are tender and most moisture from mushrooms has evaporated.

Combine with grains

Stir in the cooked brown rice (or quinoa) and break up any clumps. Cook, stirring, 2–3 minutes to heat through and allow rice to toast lightly.

Add the drained chickpeas to the skillet and stir to combine. Cook 2–3 minutes to warm the chickpeas. Add the chopped spinach in batches, stirring until wilted between additions (about 2–3 minutes total).

Make the sauce

In a small bowl or measuring cup, whisk together soy sauce, tomato paste, and vegetable broth until smooth. Stir in smoked paprika, ground cumin, dried oregano, red pepper flakes, salt, and black pepper.

Pour the sauce into the skillet. Stir thoroughly to coat vegetables, grains, and chickpeas. Reduce heat to medium-low and simmer 3–4 minutes until sauce thickens slightly and flavors meld. Taste and adjust seasoning (add more salt or a splash of soy sauce if needed).

Remove skillet from heat. Stir in lemon juice and chopped parsley. If using, fold in crumbled feta for creaminess, or sprinkle toasted sunflower seeds for crunch.

Serve warm in bowls or as a filling for pita/lettuce wraps. Leftovers refrigerate in an airtight container for up to 4 days.