Cumin-Infused Vegetables and Chickpeas over Quinoa

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Cumin-Infused Vegetables and Chickpeas over Quinoa
50 min.
8
439kcal

Suggestions


Welcome to a culinary adventure that celebrates vibrant flavors and wholesome ingredients! Our Cumin-Infused Vegetables and Chickpeas over Quinoa is not just a meal; it's a delightful experience that brings together the best of vegetarian and vegan cuisine. Packed with nutrients and bursting with spices, this dish is perfect for anyone looking to enjoy a healthy, gluten-free option that doesn't compromise on taste.

Imagine the aroma of sautéed onions and garlic mingling with the earthy notes of cumin and turmeric, creating a fragrant base for a medley of colorful vegetables. The combination of fire-roasted tomatoes, hearty chickpeas, and tender zucchini makes for a satisfying main course that will leave you feeling nourished and energized. Plus, the addition of raisins adds a touch of sweetness that beautifully balances the savory elements.

Ready in just 50 minutes, this recipe serves eight, making it ideal for family gatherings or meal prep for the week ahead. With a caloric breakdown that emphasizes healthy carbs, protein, and a hint of healthy fats, you can indulge guilt-free. Whether you're enjoying it for lunch, dinner, or as a main dish, this Cumin-Infused Vegetables and Chickpeas over Quinoa is sure to become a favorite in your kitchen. So grab your frying pan and saucepan, and let’s get cooking!

Ingredients

  • 32 oz canned tomatoes diced with their juice canned (fire-roasted preferred)
  • cups cauliflower florets 
  • 0.3 teaspoon ground pepper to taste ( )
  • 30 oz chickpeas rinsed drained canned
  • servings hot sauce hot for the table
  • medium eggplant cut into 1/2-inch cubes
  • cloves garlic minced
  •  garlic clove minced
  • 0.5 teaspoon ground cardamom 
  • teaspoons ground cumin 
  • large onion chopped
  • 1.5 cups quinoa rinsed well
  • cup raisins 
  • teaspoon water (optional, if using water)
  • teaspoons paprika smoked
  • teaspoon turmeric 
  • cups vegetable stock with vegetable bouillon or salt)
  • medium zucchini cut into 1/2-inch cubes

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat a large non-stick skillet over medium-high heat.
  2. Add the onion and sauté 2 minutes.
  3. Sprinkle in the garlic, cumin, turmeric, paprika, cardamom, and cayenne and cook 2 minutes more, stirring often. Stir in the cauliflower, eggplant, chick-peas, tomatoes, raisins, and 1/2 cup of water. Cover the pan and lower the heat to medium. Cook, stirring occasionally, for 10 minutes.
  4. Add the zucchini and continue to cook covered until it is just beginning to be tender, about 10 minutes.
  5. Add salt to taste. While the vegetables are cooking, prepare the quinoa.
  6. Heat a large saucepan and add the rinsed and drained quinoa. Toast it, stirring constantly, until it is almost dry.
  7. Add the vegetable broth or water and bouillon and the garlic, bring to a boil, and stir in the salt if you’re using it. Turn heat to very low, cover, and cook for 15-20 minutes, until all liquid is absorbed.
  8. Remove from heat until needed. Fluff with a fork before serving.
  9. Serve with the vegetable mixture mounded in the center of the quinoa and a jar of harissa or hot chile sauce for individual seasoning.

Nutrition Facts

Calories439kcal
Protein16.33%
Fat11.35%
Carbs72.32%

Properties

Glycemic Index
49.19
Glycemic Load
17.66
Inflammation Score
-10
Nutrition Score
33.234782633574%

Flavonoids

Delphinidin
49.06mg
Apigenin
0.02mg
Luteolin
0.05mg
Isorhamnetin
0.94mg
Kaempferol
0.31mg
Myricetin
0.04mg
Quercetin
4.46mg

Nutrients percent of daily need

Calories:438.63kcal
21.93%
Fat:5.86g
9.02%
Saturated Fat:0.76g
4.76%
Carbohydrates:84.09g
28.03%
Net Carbohydrates:66.43g
24.16%
Sugar:15.95g
17.72%
Cholesterol:0mg
0%
Sodium:542.32mg
23.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.99g
37.98%
Manganese:2.45mg
122.75%
Folate:313.79µg
78.45%
Fiber:17.66g
70.62%
Vitamin C:49.31mg
59.77%
Copper:0.94mg
47.25%
Phosphorus:445.04mg
44.5%
Iron:7.97mg
44.27%
Magnesium:174.14mg
43.53%
Potassium:1453.89mg
41.54%
Vitamin B6:0.8mg
39.95%
Vitamin B1:0.43mg
28.98%
Zinc:3.49mg
23.24%
Vitamin B2:0.38mg
22.12%
Vitamin K:22.78µg
21.69%
Vitamin E:3.05mg
20.32%
Vitamin B3:3.63mg
18.15%
Vitamin A:861.56IU
17.23%
Calcium:154.59mg
15.46%
Vitamin B5:1.52mg
15.17%
Selenium:8.52µg
12.16%