Super Simple Chickpea Stew with Quinoa

Super Simple Chickpea Stew with Quinoa

Too tired, not enough time or too hungry? Try this chickpea stew recipe, it is super flavorful and is ready to eat within 20 minutes. 

Protein is the macronutrient that most people get caught up on. Considering that protein only needs to make up around 15% of the diet, I often wonder why there’s such a big fuss about it. We all have different protein needs, that’s a fact. That said if you eat enough whole foods you should easily meet your protein requirements. I’m yet to meet a vegan with protein deficiencies, have you met one? If not, well there you go!

Protein is not a big deal when you think about it critically. It is a component of almost every whole, plant-based food; some foods simply have more of it than others. Legumes, in general, contain the highest levels of proteins, so it is always a good idea to include them in your meals.


Quinoa is highly revered since it is a source of quality protein. That means it contains all the essential amino acids we need for good health in suitable proportions. You can consider this recipe a high protein one since you get around 26g of protein per serving.

I love this recipe because it only needs seven ingredients. The more I cook, the more I realise that you don’t need a lot of ingredients to cook tasty, nutritious food. The fewer the ingredients, the better in my opinion. You get a chance to taste every element, and you reduce the likelihood of one or more ingredients overpowering the dish.

Let’s Talk Nutrition

 

Let’s get into the recipe, shall we?

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Super Simple Chickpea Stew with Quinoa


  • Author: Somi Igbene
  • Prep Time: 5
  • Cook Time: 15
  • Total Time: 20 minutes
  • Yield: 1 Serving
  • Category: Main

Description

Too tired, not enough time or too hungry? Try this chickpea stew recipe, it is super flavorful and is ready to eat within 20 minutes.


Ingredients

  • 1 can cooked chickpeas, drained and rinsed
  • 1 large shallot, finely chopped
  • 2 garlic cloves, finely minced
  • A handful of cherry tomatoes, halved
  • Large handful coriander, roughly chopped
  • 2 tablespoons tomato paste
  • 1 vegetable stock cube
  • 1 teaspoon chipotle pepper (pepper)
  • 75g quinoa

Instructions

  1. Heat a splash of water (or oil if you prefer) in a pan. Add the shallots and garlic, cook for a few minutes. Add the tomato paste, cherry tomatoes, chipotle pepper and vegetable stock cube. Stir well then add around 200ml of water.
  2. Bring to the boil then turn the heat down to a simmer. Add the chickpeas and then cook with the lid on for around 7-10 minutes or until the sauce is reduced by half.
  3. In the meantime, cook the quinoa according to the pack instructions.
  4. Add the chopped coriander, stir then take the pan off the heat and serve with quinoa.

Notes

If you don’t have chickpeas, you can replace it with any other legume such as kidney beans, black beans or lentils. Feel free to swap quinoa with another grain or even a tortilla.

Nutrition

  • Serving Size: 1
  • Calories: 603
  • Sugar: 8
  • Sodium: 98
  • Fat: 11
  • Saturated Fat: 1
  • Carbohydrates: 101
  • Fiber: 15
  • Protein: 29
  • Cholesterol: 0

Keywords: chickpeas, quinoa

 

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