Quinoa Chickpea Bowl (Plant-Based)

Tutorial video

Ingredients (17)

• 1 can (398 ml) cooked chickpeas (low sodium)
• 1-2 tbsp olive oil (for chickpeas)
• 1 tsp paprika
• 1/2 tsp ground black pepper
• 1/4 tsp pink Himalayan salt (for chickpeas)
• 1 cup quinoa (190 g)
• 2-3 tbsp olive oil (for quinoa)
• 1 cup onion (135 g), chopped
• 2 tsp garlic (3-4 cloves), minced
• 2 tsp ginger (about 1/2 inch), minced
• 3/4 cup (175 ml) strained tomatoes or passata
• 1/2 tsp ground cumin
• 1/4 tsp cayenne pepper (optional)
• 1 1/2 cup (350 ml) water
• 1/2 tsp pink Himalayan salt (for quinoa)
• 1/4 cup (40 g) raisins, finely chopped
• 1/2 cup (45 g) parsley, chopped

Nutrition (per serving)

Calories

460 kcal

Carbohydrate

63 g

Protein

14 g

Fat

18 g

Fiber

10 g

Sodium

430 mg

Calcium

80 mg

Potassium

590 mg

Iron

4 mg

Zinc

2.5 mg

Magnesium

130 mg

Cholesterol

0 mg

Instructions

• Heat a pan over medium‑high heat, add 1-2 tbsp olive oil and the cooked chickpeas. Fry until they begin to crisp, about 2‑3 minutes.
• Sprinkle paprika, ground black pepper and 1/4 tsp pink Himalayan salt over the chickpeas; continue frying 1‑2 minutes until coated. Transfer chickpeas to a plate and set aside.
• Add 2-3 tbsp olive oil to the same pan, then add the chopped onion and 1/2 tsp pink Himalayan salt. Cook, stirring, until the onion starts to caramelize, about 4‑5 minutes.
• Add the minced garlic and ginger, reduce heat to medium‑low, and sauté 1‑2 minutes until fragrant.
• Stir in the strained tomatoes (or passata) and cook for about 2 minutes.
• Rinse the quinoa thoroughly and drain. Add the quinoa to the pan along with ground cumin and cayenne pepper; stir to combine.
• Pour in 1 1/2 cup water, increase heat to medium‑high and bring to a boil. Reduce heat to low, cover, and simmer for about 20 minutes, or until the quinoa is cooked and water is absorbed.
• If excess water remains, uncover and cook a few minutes longer to evaporate.
• Remove the pan from heat; fold in the chopped parsley, finely chopped raisins, and the fried chickpeas. Mix well and adjust seasoning if needed.
• Serve warm or store in the refrigerator for up to 4 days.