Ridiculously Easy Curried Chickpeas and Quinoa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
39%
Ridiculously Easy Curried Chickpeas and Quinoa
30 min.
4
201kcal

Suggestions


Are you looking for a quick and delicious meal that’s packed with flavor and nutrition? Look no further than this Ridiculously Easy Curried Chickpeas and Quinoa! Perfect for busy weeknights or as a delightful appetizer for your next gathering, this dish is not only vegetarian but also vegan, gluten-free, and dairy-free, making it a fantastic option for everyone at the table.

In just 30 minutes, you can whip up a satisfying meal that boasts a delightful blend of spices, including aromatic curry powder and a hint of cayenne for a touch of heat. The combination of protein-rich chickpeas and wholesome quinoa creates a hearty dish that will keep you feeling full and energized. Plus, the vibrant colors of the fire-roasted tomatoes and fresh ingredients make this dish as visually appealing as it is tasty.

Whether you choose to serve it in wraps, pita bread, or simply enjoy it on its own with some naan, this recipe is versatile enough to suit any occasion. With only 201 calories per serving, it’s a guilt-free indulgence that doesn’t compromise on flavor. So gather your ingredients and get ready to impress your family and friends with this easy, nutritious, and utterly delicious meal!

Ingredients

  • 15 ounce garbanzo beans rinsed drained canned
  • 15 ounce canned tomatoes diced canned (fire-roasted preferred)
  • 0.3 teaspoon ground pepper red to taste (or )
  • cup quinoa cooked
  • 1.5 teaspoons curry powder good to taste (or adjust )
  • cloves garlic minced
  • tablespoon ginger minced
  • medium onion chopped
  • servings salt to taste

Equipment

  • sauce pan

Directions

  1. Heat a medium-sized, non-stick sauce pan over medium-high heat.
  2. Add the onions and a sprinkle of salt and cook, stirring, until onions soften.
  3. Add garlic and ginger and cook for another minute.
  4. Add the chickpeas, curry powder, and red pepper, and stir briefly.
  5. Add the tomatoes and cooked quinoa, reduce heat to low, and cover. Simmer for about 10 minutes to allow flavors to blend.
  6. Add salt to taste.
  7. Serve in wraps, pita bread, or lettuce leaves or with naan or other flatbread.

Nutrition Facts

Calories201kcal
Protein17.98%
Fat14.54%
Carbs67.48%

Properties

Glycemic Index
60.08
Glycemic Load
11.38
Inflammation Score
-6
Nutrition Score
16.05999994278%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.03mg
Quercetin
5.61mg

Nutrients percent of daily need

Calories:200.54kcal
10.03%
Fat:3.43g
5.28%
Saturated Fat:0.4g
2.52%
Carbohydrates:35.83g
11.94%
Net Carbohydrates:27.02g
9.82%
Sugar:6.32g
7.03%
Cholesterol:0mg
0%
Sodium:634.91mg
27.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.55g
19.1%
Manganese:1.46mg
72.79%
Vitamin B6:0.79mg
39.26%
Fiber:8.81g
35.24%
Copper:0.47mg
23.59%
Magnesium:85.54mg
21.39%
Iron:3.71mg
20.59%
Phosphorus:203.22mg
20.32%
Potassium:611.69mg
17.48%
Folate:66.57µg
16.64%
Vitamin C:12.66mg
15.34%
Vitamin E:1.83mg
12.22%
Vitamin B1:0.18mg
12.11%
Zinc:1.63mg
10.86%
Calcium:94.43mg
9.44%
Vitamin B3:1.72mg
8.6%
Vitamin B2:0.14mg
7.94%
Vitamin B5:0.66mg
6.6%
Selenium:4.56µg
6.52%
Vitamin K:6.62µg
6.31%
Vitamin A:306.92IU
6.14%