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

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