Chickpea Quinoa Skillet Dinner

• 분량: 4 servings
• 활동 시간: 15 minutes
• 총 시간: 50 minutes

재료

1 tablespoon olive oil

1/2 cup onion, diced

6 garlic cloves, chopped

1 teaspoon cumin powder

1 teaspoon coriander

pinch of red pepper flakes (or to taste)

1 cup quinoa (uncooked), rinsed

2 x 14-ounce cans of chickpeas, drained (3 cups)

2 cups veggie broth (or chicken broth)

1/2 teaspoon salt (more to taste, depending on broth and chickpeas)

1 cup fresh cherry tomatoes, more for garnish, cut into bite-sized pieces

1/2 cup kalamata olives, or castelvetrano olives (a mixture is nice!), cut in half or rounds

1/4 cup fresh parsley, chopped

1/2 cup feta cheese, crumbled

방향

Sauté aromatics and spices

in a skillet with a lid or a braiser, over medium heat, add olive oil, onion, stir for 3 minutes, add garlic, cumin, coriander, and red pepper flakes- if using. Cook for 1 minute.

Simmer

Add in quinoa, broth, salt, chickpeas, tomatoes, and olives. Bring to a boil, then turn down, cover with a tight-fitting lid (or use foil with a lid over top), and simmer for 25-30 minutes, or until all liquid is absorbed and quinoa is plump. Remove from heat.

Finishing touches

Add parsley and half of the feta, stirring in and fluffing up the quinoa. Adjust salt and pepper to taste. Top with remaining feta and fresh herbs. Spoon over fresh baby spinach or arugula. Serve with lemon wedges and a drizzle of good olive oil.

영양 정보

• 1회 제공량: 1 ¾ cups
• 칼로리: 484
• 지방 전체: 16.6 g
• 포화 지방: 4.3 g
• 트랜스 지방: 0 g
• 콜레스테롤: 16.7 mg
• 나트륨: 1201.8 mg
• 탄수화물 전체: 66.3 g
• 식이섬유: 14.6 g
• 총 당류: 3.7 g
• 단백질: 20.9 g