Written by Caitlin Havener Rogers — Certified Precision Nutrition Coach

Ingredient Selection Tips

Vegetables

Organically grown vegetables are always a better choice, especially the peppers and tomatoes, as they are on the dirty dozen list. Fresh and ripe vegetables, you can recognize by touch and sweet smell.

Chickpeas

If you are watching your sodium (or wallet), it is best to buy dried chickpeas and make them yourself. Though, I often buy them canned. Just look for “low sodium” chickpeas, if you get them canned.

Noteworthy Health Benefits

Yellow Squash

Yellow squash come from the Cucurbitaceae family, and come in many different varieties. Each variety differs in color, shape, taste, and size, and they are edible whole, including the rind of the flesh and seeds. They offer an excellent amount of vitamin C, vitamin A, and B6, protecting cells and skin health; and, they boost immunity and slow down the aging process.

Artichoke

Artichoke is low in calories and has a negligible amount of protein and fat, but is extremely rich in potassium, manganese, phosphorus, and magnesium. The tannic acid in artichokes are responsible for the bitter taste. Artichoke helps with indigestion, is a good antioxidant, protects the liver, and lowers cholesterol.

Chickpeas

Chickpeas are an excellent source of plant proteins, so they are an excellent addition to your plate, especially for vegetarians. They also contain plenty of plant fiber, which is why they are recommended for people with high cholesterol, and because of the low glycemic index, they can also be used by diabetics. Chickpeas also contain a high amount of phosphorus, which is great for everyone!

Want to know more about the amazing benefits of chickpeas? Here is an article for you! Dried Chickpeas vs Canned Chickpeas: main differences and nutritional benefits

Diet Preference Tweaks

Vegan / Fully Plant-Based

You can easily make this recipe vegan by omitting or replacing mozzarella with plant-based cheese.

Low Sodium

If you are watching your salt intake, it is best to prepare the chickpeas and orzo from dry. If you are really vivacious, and have access to them fresh, you can prepare olives, artichokes, and pepperoncini fresh as well. For the ingredients you buy canned (olives, beans, artichoke, pepperoncini, etc), look for “low sodium”. You may also omit the salt in the dressing.