Quinoa with Chickpeas and Tomatoes

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
64%
Quinoa with Chickpeas and Tomatoes
40 min.
3
318kcal

Suggestions

This quinoa with chickpeas and tomatoes recipe is a delicious and healthy dish that's perfect for a quick and easy weeknight meal. It's packed with plant-based protein and fiber from the quinoa and chickpeas, and the tomatoes add a burst of freshness and flavor. The combination of spices like cumin and parsley gives it a wonderful aroma and depth of flavor. This dish is not only nutritious but also visually appealing, making it a great option for those looking for a colorful and tasty addition to their meal prep routine.

Quinoa is an ancient grain that has gained popularity in recent years for its nutritional benefits. It's one of the few plant-based sources of complete protein, meaning it contains all the essential amino acids that our bodies need. Chickpeas, also known as garbanzo beans, are another excellent source of plant-based protein and fiber. They have a nutty flavor and a satisfyingly creamy texture, making them a great addition to salads, curries, and dishes like this one.

This recipe is not only delicious but also incredibly versatile. It can be served as a side dish or a main course, and it's perfect for meal prep as it tastes just as good served cold as it does warm. You can also easily customize it by adding your favorite vegetables or spices to suit your taste. So, if you're looking for a healthy, flavorful, and convenient dish to add to your repertoire, this quinoa with chickpeas and tomatoes recipe is definitely one to try!

Ingredients

  • cup garbanzo beans canned drained (chickpeas)
  • 0.5 teaspoon parsley fresh chopped
  • clove garlic minced
  • 0.5 teaspoon ground cumin 
  • tablespoons juice of lime 
  • teaspoons olive oil 
  • cup quinoa 
  • 0.1 teaspoon salt 
  • pinch salt and pepper to taste
  •  tomatoes chopped
  • 1.8 cups water 

Equipment

  • sauce pan
  • sieve

Directions

  1. Place the quinoa in a fine mesh strainer, and rinse under cold, running water until the water no longer foams. Bring the quinoa, salt, and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, 20 to 25 minutes.
  2. Once done, stir in the garbanzo beans, tomatoes, garlic, lime juice, and olive oil. Season with cumin, salt, and pepper.
  3. Sprinkle with chopped fresh parsley to serve.

Nutrition Facts

Calories318kcal
Protein13.9%
Fat27.87%
Carbs58.23%

Properties

Glycemic Index
48.44
Glycemic Load
2.52
Inflammation Score
-7
Nutrition Score
17.847826004028%

Flavonoids

Eriodictyol
0.33mg
Hesperetin
1.35mg
Naringenin
0.34mg
Apigenin
0.04mg
Luteolin
0.01mg
Kaempferol
0.04mg
Myricetin
0.07mg
Quercetin
0.33mg

Nutrients percent of daily need

Calories:317.66kcal
15.88%
Fat:10.01g
15.4%
Saturated Fat:1.27g
7.91%
Carbohydrates:47.07g
15.69%
Net Carbohydrates:40.09g
14.58%
Sugar:1.35g
1.5%
Cholesterol:0mg
0%
Sodium:274.72mg
11.94%
Alcohol:0g
100%
Protein:11.24g
22.48%
Manganese:1.68mg
83.84%
Magnesium:134.96mg
33.74%
Phosphorus:317.84mg
31.78%
Folate:125.67µg
31.42%
Vitamin B6:0.59mg
29.35%
Fiber:6.98g
27.92%
Copper:0.47mg
23.71%
Iron:3.66mg
20.31%
Vitamin B1:0.24mg
16.3%
Vitamin E:2.42mg
16.11%
Zinc:2.26mg
15.05%
Potassium:522.61mg
14.93%
Vitamin C:10.53mg
12.77%
Vitamin B2:0.2mg
11.8%
Selenium:6.08µg
8.69%
Vitamin A:370.89IU
7.42%
Vitamin B5:0.66mg
6.62%
Vitamin K:6.85µg
6.52%
Calcium:61.16mg
6.12%
Vitamin B3:1.22mg
6.1%
Source:Allrecipes
15 min.
3
465kcal
2 min.
1
87kcal
45 min.
2
164kcal
45 min.
6
101kcal
45 min.
4
107kcal