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Chickpea-Quinoa Pilaf (Vegan) Recipe

Chickpea-Quinoa Pilaf (Vegan) Recipe

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Ingredients:

Serving

2 tbsp olive oil
1 small yellow onion, chopped finely (about 1 cup)
2 garlic cloves, minced
1/2 tsp ground cumin
1 tbsp coriander seed, crushed ( spice grinder or mortar and pestle)
fresh ground pepper , to taste
1/2 tsp salt
1 tbsp tomato paste
1 cup quinoa (rinsed well)
1 (15 oz) can chickpeas, drained and rinsed (or 2 cups cooked )
2 cups vegetable broth (or reconstituted bullion)

Directions:

In a small stockpot over medium heat, saute the onions in olive oil for about 7 minutes. Add the garlic and saute for 2 more minutes.
Add the tomato paste, coriander, cumin, black pepper, and salt; saute for another minute.
Add the quinoa and saute for 2 minutes.
Add the chickpeas and broth; cover and bring to a boil. Once the mixture is boiling, lower the heat to very low, cover, and cook for about 18 minutes, or until the quinoa has absorbed all the water; stir occasionally.
Fluff with a fork and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	233.63 Kcal (978 kJ)
Calories from fat	75.12 Kcal
		% Daily Value*
Total Fat	8.35g	13%
Cholesterol	0.62mg	0%
Sodium	468.8mg	20%
Potassium	380.72mg	8%
Total Carbs	33.16g	11%
Sugars	3.53g	14%
Dietary Fiber	5.93g	24%
Protein	8.21g	16%
Vitamin C	2.6mg	4%
Iron	3.2mg	18%
Calcium	48.3mg	5%

Amount Per 100 g
Calories	167.02 Kcal (699 kJ)
Calories from fat	53.7 Kcal
		% Daily Value*
Total Fat	5.97g	13%
Cholesterol	0.44mg	0%
Sodium	335.14mg	20%
Potassium	272.18mg	8%
Total Carbs	23.71g	11%
Sugars	2.52g	14%
Dietary Fiber	4.24g	24%
Protein	5.87g	16%
Vitamin C	1.9mg	4%
Iron	2.3mg	18%
Calcium	34.5mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4.6

Points
6

PointsPlus

Good Points

saturated fat free,
cholesterol free,
good source of fiber

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