Garbanzos, Zucchini and Tomatoes Sauteed – Seasoned or Not (Gluten-Free)
During the growing season we enjoy the variety of fresh vegetables, especially the versatile, naturally low-carb, high-nutrient, gluten-free summer squashes and zucchini. Of course, the garbanzos add some carbs to the dish, but they have good protein, fiber and other nutrients so are well worth it in a gluten-free diet.
I experiment more with gluten-free seasoning and sauces for vegetables than with a main dish, since my husband counts on more traditional flavors in the meat dishes. He likes vegetables if they’re not too different or highly seasoned, so I cook the vegetable plain. He’s strictly a “butter and salt” guy when it comes to cooked veggies, but at least he’s satisfied with an olive-oil-based margarine.
Then I’ll have an extra sauce or a seasoning on the side for each individual to choose from. Sometimes that’s a gluten-free soy sauce (like San-J Tamari Soy Sauce), or a hot pepper sauce (like Frank’s RedHot), or maybe Lawry’s Garlic Salt. I like Lawry’s because the garlic flavor doesn’t go stale as fast as the garlic powder I sometimes use. It’s also nice to have the parsley flakes in the mixture so I can gauge how much I’ve shaken on the food – or IF I’ve shaken any at all yet.
I’m not affiliated with San-J, Frank’s or Lawry’s in any way, but my opinion is that I do like them, even more so since I know the product is gluten-free and they are concerned enough to state so clearly.
Recently I contacted Lawry’s through the contact form on their website, to ask them to verify that their Garlic Salt is actually gluten-free. Here’s the response I received, in part:
Dear Ms. Yarbrough:
Thank you for taking the time to contact us. We appreciate your interest in our Lawry’s Garlic Salt with Parsley and welcome the opportunity to be of assistance to you.
Our Lawry’s Garlic Salt with Parsley is gluten free.
We recognize that gluten is the common name for proteins in specific cereal grains that are harmful to persons with Celiac Disease. These proteins are found in all forms of wheat (including durum, semolina, spelt, kamut, einkorn, and faro), and related grains, rye, barley, and triticale. When gluten or wheat is present as an ingredient, Lawry’s will declare it in the ingredient statement.
Lawry’s uses “Plain English” allergen labeling to communicate our product ingredients to our consumers. Gluten is listed as “wheat” in our ingredient statements. This labeling policy adheres to the FDA regulations that were implemented as of January 1, 2006.
Because we are constantly improving our products, we do not offer a list of our products that do not currently contain glutens. We encourage you to read the ingredient statement on your package at the time of purchase to ensure accurate, up to date information….
We hope to have the continued pleasure of serving you.
Consumer Affairs Specialist
I was glad to see that Lawry’s will label any form of gluten, including rye and barley, as “wheat”.
Did you know that garbanzos or chickpeas are the most widely consumed beans in the world? Their firm texture and nutty flavor combine well with summer squash and tomatoes. For a quarter-cup of dried beans, or a half-cup cooked, you’ll have about 11 grams of carbs, 3 grams of protein, 1 grams of fat, and 7% of your daily need of iron. I usually use canned garbanzos, saving the remaining beans for salads later. We use them often. Al will actually snack on them, just the way they come out of the can.
Squash and tomatoes are both easy to clean and cut, easy to cook, easy to season and easy to accent with simple seasonings. Be sure to choose smaller size fruits with undamaged skins and no bruises. A half-cup serving of raw summer squash or zucchini has only about 20 calories and no fat. (That’s not counting the butter my husband will add.) It has 1 gram of dietary fiber and 1 gram of protein, plus a good amount of Vitamins A and C. A half-cup serving of raw tomato has about 20 calories and no fat; it also has a gram of dietary fiber and a gram of protein, along with 40% of your daily need of Vitamin C and 10% of the Vitamin A you should have. So have all you want, and however you season now, season it different next time!
- 1 Tablespoon Oil, or less
- 1 Pound Zucchini, sliced thin
- 1 Cup Tomato, sliced in thin wedges
- 1/2 Cup Garbanzo Beans, Canned, drained (Other Vegetables Can Be Used: Mushrooms, Olives, etc.)
- 1/4 Teaspoon Salt, or Lawry's Garlic Salt
- 1 Dash Pepper
- Dash Soy Sauce, Tamari, San-J's, optional
- Dash Hot Sauce, Frank's RedHot, optional
Heat oil in skillet over medium to medium-high heat.
Stirring often enough to keep from scorching the vegetables, cook until vegetables are tender and golden-browned.
Add beans and remaining ingredients; adjust or add seasonings to taste, and serve.
This gluten-free recipe is designed for those with gluten intolerance, gluten sensitivity, or celiac (coeliac) disease, but I’ve found that people who have no food allergies like it, too. It’s one of my gluten-free recipes intended for a barley-free, rye-free and wheat-free diet. It’s also dairy-free, egg-free, nut-free and refined sugar-free.
This post will be entered in The Gluten-Free Homemaker’s Gluten-Free Wednesdays, and at Simply Sugar & Gluten-Free’s Slightly Indulgent Tuesday.
How do you like to add some extra flavor to your vegetable dishes?