Recipe description
Published on: July 23, 2026
Plant Based
Ingredients
Chickpea
400
gram
Tomato
4
piece
Zucchini
2
piece
Capsicum, red
1
piece
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Paprika powder
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Basil
2
tablespoon
Instructions
1
Drain and rinse the chickpeas. Dice the tomatoes, zucchini, and red bell pepper. Finely chop the onion and garlic.
2
Heat olive oil in a large pan over medium heat. Add onions and sauté until translucent, about 3-4 minutes.
3
Add garlic and cook for 1 minute until fragrant. Stir in paprika powder.
4
Add the diced tomatoes, zucchini, and red bell pepper to the pan. Cook for 8-10 minutes until vegetables soften.
5
Stir in the chickpeas and season with salt and black pepper. Cook for another 5 minutes until heated through.
6
Remove from heat and stir in fresh basil. Divide the pisto mixture between two bowls and serve warm.
Nutrition
470 kcal
Calories
15 g
Protein
60 g
Carbohydrates
12 g
Fiber
9 g
Sugar
14 g
Fat
2 g
Saturated fat
1.2 g
Salt
Why this recipe fits you
- Rich in fiber from chickpeas and a variety of vegetables.
- Includes plant diversity with legumes, veggies, and fresh herbs.
- Balanced with protein from chickpeas and healthy fats from olive oil.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
FAQ
Is this recipe vegan/vegetarian?
Yes. It’s plant-based with no meat or dairy; suitable for vegetarians and vegans.
How many servings does this make?
Two servings; divide the pisto evenly into two bowls.
Can I freeze or store leftovers?
Refrigerate for 3–4 days. For longer storage, you can freeze; texture may change. Reheat before eating.
What nutrients does this bowl provide?
Protein and fiber from chickpeas, vitamins/minerals from vegetables, plus polyphenols and healthy fats from olive oil.
How can I adjust salt or spice?
Reduce or skip salt; add pepper or paprika to taste. If using canned chickpeas, choose a low-sodium option.
Is this dish gluten-free and dairy-free?
Yes, as written it is gluten-free and dairy-free. Check labels to avoid cross-contamination.
Can I meal-prep this?
Yes. Prepare the pisto base ahead and refrigerate 1–2 days; reheat with chickpeas and serve.
Can I substitute ingredients?
Yes. You can use canned tomatoes and swap vegetables (e.g., eggplant, peppers); cooking times may vary.
What is pisto, and how is it served?
Pisto is a Spanish vegetable sauté; this bowl is served warm as a complete meal.
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