Tomato, Chick Peas and Toasted Quinoa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
25%
Tomato, Chick Peas and Toasted Quinoa
25 min.
4
281kcal

Suggestions

This recipe for Tomato, Chick Peas, and Toasted Quinoa is a delicious and nutritious dish that is perfect for a quick and easy weeknight meal. The combination of quinoa, chickpeas, and tomatoes creates a well-balanced and flavorful dish that is both satisfying and good for you.

The quinoa provides a good source of protein and fiber, while the chickpeas add a nice crunchy texture and a boost of plant-based protein. The tomatoes bring a burst of freshness and a good dose of antioxidants. The spices used in this dish, such as curry powder and chipotle chili powder, add a depth of flavor and a nice kick of heat.

This recipe is not only tasty but also very versatile. It can be served as a main course or a side dish, and it can be easily customized to your taste preferences and dietary needs. It is vegan, vegetarian, gluten-free, and dairy-free, making it a great option for those with food allergies or restrictions.

In addition to its delicious flavor and nutritional benefits, this dish is also quick and easy to prepare. It only takes 25 minutes to make, so it's perfect for those busy weeknights when you don't have much time to spend in the kitchen. Whether you're looking for a healthy and tasty weeknight meal or a flavorful dish to add to your meatless Monday rotation, this Tomato, Chick Peas, and Toasted Quinoa recipe is definitely one to try!

Ingredients

  • 25 ounce garbanzo beans organic canned
  • 0.3 teaspoon chipotle chili powder dried
  • tablespoon coconut oil 
  • cup quinoa cooked toasted ( and )
  • 1.5 teaspoons curry powder fresh
  • 14.5 ounce canned tomatoes diced fire roasted canned ()
  • large garlic clove minced ()
  • tablespoon ginger minced ()
  •  onion chopped ()
  • servings salt 

Equipment

    Nutrition Facts

    Calories281kcal
    Protein16.69%
    Fat24.88%
    Carbs58.43%

    Properties

    Glycemic Index
    48.08
    Glycemic Load
    11.73
    Inflammation Score
    -7
    Nutrition Score
    15.928260869565%

    Flavonoids

    Luteolin
    0.01mg
    Isorhamnetin
    1.38mg
    Kaempferol
    0.18mg
    Myricetin
    0.02mg
    Quercetin
    5.6mg

    Nutrients percent of daily need

    Calories:280.52kcal
    14.03%
    Fat:7.98g
    12.27%
    Saturated Fat:3.39g
    21.2%
    Carbohydrates:42.15g
    14.05%
    Net Carbohydrates:31.45g
    11.44%
    Sugar:4.01g
    4.45%
    Cholesterol:0mg
    0%
    Sodium:851.76mg
    37.03%
    Protein:12.04g
    24.08%
    Manganese:1.83mg
    91.4%
    Vitamin B6:0.95mg
    47.57%
    Fiber:10.69g
    42.77%
    Phosphorus:224.76mg
    22.48%
    Iron:3.75mg
    20.84%
    Magnesium:83.23mg
    20.81%
    Copper:0.38mg
    19.22%
    Folate:70.35µg
    17.59%
    Zinc:1.83mg
    12.17%
    Potassium:399.17mg
    11.4%
    Calcium:112.82mg
    11.28%
    Vitamin A:485.03IU
    9.7%
    Vitamin B1:0.12mg
    8.2%
    Selenium:5.25µg
    7.5%
    Vitamin B5:0.57mg
    5.73%
    Vitamin C:4.47mg
    5.42%
    Vitamin B2:0.09mg
    5.27%
    Vitamin E:0.52mg
    3.46%
    Vitamin B3:0.51mg
    2.56%
    Source:Food.com