Healthy Quinoa Chickpea Bowl

A flavorful and nutritious plant-based meal that's perfect for any day of the week.

This is a healthy vegan recipe called Healthy Quinoa Chickpea Bowl that is both tasty and wholesome. The nutty taste of quinoa combined with crispy chickpeas and a melange of spices and fresh ingredients make this one pot meal a favourite dish among many people. It does not take long to prepare thus it is ideal for people who have busy lifestyles yet would like to enjoy a satisfying but healthy meal.

Introduction

It can be difficult to find the time to cook healthy meals in today’s fast paced world; however, with the right recipe, you can eat nutritious, delicious, easy-to-make dishes that don’t require hours in the kitchen. One such recipe is Healthy Quinoa Chickpea Bowl; it is a one pot vegan dish that combines protein-rich quinoa and chickpeas with different varieties of spices and fresh ingredients resulting in a food that has as much nutrition as it has taste.

Overview

The direction of this recipe was meant to be simple and straightforward. It means frying the chickpeas until they become crispy while cooking quinoa alongside onions, garlic, ginger, tomatoes before finally stirring in some fresh parsley and sweet raisins. In Essence it is filled with flavoursome goodness plus nutrients..

Why This Recipe is Preferable

The Healthy Quinoa Chickpea Bowl stands out for several reasons:

• Nutritional Value: It's packed with plant-based proteins, fibre, vitamins, and minerals.
• Ease of Preparation: The one-pot method simplifies the cooking process and reduces cleanup time.
• Flavorful: A combination of spices and fresh ingredients ensures a delicious and satisfying meal.
• Versatility: This dish can be enjoyed hot or cold, making it perfect for meal prep and on-the-go meals.

Health Benefits of Each Main Ingredient

• Quinoa: This grain is a complete protein because it contains all nine essential amino acids. It also provides substantial amounts of fibre, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.
• Chickpeas: They are an excellent source of protein and fibre as well; in addition they assist in controlling blood sugar levels, improving digestion and reducing the risk of many chronic diseases.
• Olive Oil: Olive oil is rich in monounsaturated fats which promote good heart health and antioxidants that help combat inflammation.
• Onions: Among other things onions contain antioxidants as well as having anti-inflammatory properties; they support heart health and are good for the immune system too.
• Garlic: Garlic has a number of immunity-boosting effects. For instance it helps reduce blood pressure and improve cholesterol levels.
• Ginger: In addition ginger aids digestion as well as reduces nausea; further it has antioxidant and anti-inflammatory actions.
• Tomatoes: Tomatoes provide us with plenty of vitamin C, potassium, folate and vitamin K while also being a rich source of antioxidants especially lycopene which has several health benefits associated with its use.
• Raisins: A yummy raisin can give one natural sweetness which complements the other flavours already existing in the dish since raisins are high in fibre and also have iron, calcium, and antioxidants.
• Parsley: Vitamins A, C, and K are packed in parsley while also being rich in antioxidants. This plant supports bone health and boosts the immune system.

Health Benefits from the Whole Recipe

By combining all these ingredients together you will have a meal that is nutrient dense which is good for your general well-being. This dish offers a well-balanced source of protein, healthy fats and complex carbohydrates making it an excellent meal for energy and vitality. Additionally it is rich with antioxidants as well as anti-inflammatory agents which constitute long- term health benefits.

Highlights

• Vegan and Gluten-Free: Suitable for various dietary preferences.
• One-Pot Meal: Simplifies cooking and cleaning.
• Nutrient-Rich: Provides essential nutrients for a healthy diet.
• Meal Prep Friendly: Stores well in the fridge for up to 4 days.

Equipment Required

• Large frying pan or skillet
• Cutting board
• Knife
• Measuring cups and spoons
• Spatula

Recipe

Ingredients

To fry chickpeas:

• 1 Can (398ml) of cooked Chickpeas (low sodium) - home-cooked chickpeas will be 275g by weight water NOT included
• 1 to 2 tablespoon Olive oil
• 1 teaspoon Paprika
• 1/2 teaspoon Ground black pepper
• Salt to taste (I have added 1/2 teaspoon pink Himalayan salt)

To cook quinoa:

• 1 cup Quinoa (190g) - thoroughly washed & drained
• 2 to 3 tablespoon Olive oil
• 1 cup onion (135g) - chopped
• 2 teaspoon garlic (3 to 4 cloves of garlic) - chopped/grated or to taste
• 2 teaspoon ginger (1/2 inch ginger approx.) - chopped/grated or to taste 
• 3/4 cup (175ml) Strained tomatoes OR passata
• 1/2 teaspoon ground cumin 
• 1/4 teaspoon cayenne pepper (optional)
• 1 + 1/2 cup (350ml) Water
• Salt to taste (I have added 1/2 teaspoon pink Himalayan salt)
• 1/4 cup (40g) raisins - finely chopped
• 1/2 cup (45g) parsley - chopped

Procedure

1. Heat a large frying pan over medium-high heat and add 1 to 2 tablespoons of olive oil.
2. Add chickpeas; cook until they start getting crispy (about 2-3 minutes).
3. Sprinkle them with paprika, then fry for another one or two minutes until they are covered completely in the spices.Transfer to a plate and set aside.
4. In the same pan, heat about 2 to 3 tablespoons of olive oil with some chopped onion and salt; fry for about four to five minutes until golden brown on the edges.
5. Finally, reduce heat to medium low, add chopped garlic and ginger; fry them for about one or two more minutes till fragrant.
6. Add strained tomatoes or passata and cook for 2 minutes.
7. Thoroughly wash quinoa, put it in the pan with ground cumin and optionally cayenne pepper, increase the heat to medium-high.
8. Add one and one half cups of water; bring to a boil; reduce heat to low, cover and cook for 20 minutes or until quinoa is cooked through.
9. Once it is done, turn off the heat and add chopped parsley, finely chopped raisins and fried chickpeas into it; mix well.
10. Check for seasoning and adjust if necessary. Serve hot.

Note

• Quinoa should be washed thoroughly to get rid of any foreign substances which may affect its purity on the tongue
• Go easy on ginger so that you do not make your meal bitter
• Do not forget to include raisins because they give taste balance in your dish

Tips

• If there is excess water towards the end of cooking, cook uncovered until water evaporates.
• Ensure that upon frying chickpeas are spread out properly onto the plate so as not to become soggy

Nutritional Information (Per Serving)

• Calories: 350
• Protein: 10g
• Fat: 15g
• Carbohydrates: 45g
• Fibre: 8g
• Sodium: 400mg

Conclusion

This Healthy Quinoa Chickpea Bowl is a versatile, nutrient-dense meal that's easy to prepare and perfect for any time of the day. Whether you're a seasoned cook or a beginner, this recipe is sure to become a staple in your kitchen.

FAQs

Enjoy your healthy and flavorful meal!