Introduction
Welcome to a wholesome and nutritious recipe that is perfect for both vegetarians and vegans: One Pot Spinach Quinoa and Chickpea. This easy-to-make dish is packed with protein, vitamins, and minerals, making it a perfect meal for any time of the day. Whether you’re looking for a quick weeknight dinner or a hearty lunch, this recipe is designed to be both delicious and convenient. By using just one pot, we minimize cleanup and maximize flavor, making this an ideal choice for busy individuals and families alike.
Ingredients
- Quinoa: 1 cup (190g), soaked for about 30 minutes and strained
- Olive Oil: 3 tablespoons
- Onion: 2 cups (275g), finely chopped
- Carrots: 200g (1½ cups), diced
- Garlic: 1½ tablespoons (19-20g), finely chopped
- Turmeric: 1 teaspoon
- Ground Coriander: 1½ teaspoons
- Ground Cumin: 1 teaspoon
- Cayenne Pepper: ¼ teaspoon (optional)
- Passata or Tomato Puree: ½ cup (125ml)
- Tomatoes: 1 cup (200g), chopped
- Salt: to taste
- Spinach: 200g (6-7 cups), chopped
- Cooked Chickpeas: 2 cups (1 can, liquid drained)
- Vegetable Broth/Stock: 350ml (1½ cups)
- Ground Black Pepper: to taste (we have added ½ teaspoon)
- Drizzle of Olive Oil: 1 teaspoon (optional, organic cold-pressed recommended)
Step-by-Step Instructions
1. Preparing the Quinoa and Chickpeas
Start by thoroughly washing the quinoa until the water runs clear. This step is crucial to remove any impurities and bitterness, ensuring a cleaner taste. Once washed, soak the quinoa in water for about 30 minutes. After soaking, drain the quinoa and let it sit in a strainer to remove excess water.
Similarly, drain the liquid from the cooked chickpeas (if using canned) and allow them to sit in a strainer to remove any excess water.
2. Cooking the Vegetables
Heat a large pan over medium heat and add the olive oil. Once the oil is hot, add the finely chopped onion, diced carrots, and ¼ teaspoon of salt. The salt helps to release moisture from the onions and carrots, allowing them to cook faster. Sauté the mixture on medium to medium-high heat until the onions and carrots are golden brown and have reduced in quantity by half.
Add the finely chopped garlic to the pan and fry for about 2 minutes, or until fragrant. Be careful not to burn the garlic, as this can impart a bitter taste to the dish.
3. Adding Spices and Tomatoes
Next, add the turmeric, ground coriander, ground cumin, and cayenne pepper (if using) to the pan. Fry the spices for a few seconds to release their aromas and enhance their flavors.
Add the passata or tomato puree and the chopped tomatoes to the pan. Season with salt to taste. Fry the mixture for about 3 minutes, or until the tomatoes have broken down completely and formed a thick paste.
4. Incorporating Spinach and Quinoa
Add the chopped spinach to the pan and mix well. Allow the spinach to wilt, which should take about 1 minute. Once the spinach is wilted, add the soaked and drained quinoa, cooked chickpeas, and vegetable broth/stock. Stir the mixture well to combine all the ingredients.
5. Cooking the Quinoa
Bring the mixture to a vigorous boil, then cover the pan with a lid and reduce the heat to low. Cook on low heat for about 20-25 minutes, or until the quinoa is fully cooked and has absorbed the liquid.
6. Final Touches
Once the quinoa is cooked, uncover the pan and increase the heat to medium or medium-high. Fry the mixture for about 2-3 minutes, stirring frequently to cook out any excess moisture. Turn off the stove and add freshly ground black pepper and a drizzle of olive oil (if using). Mix well to incorporate the flavors.
Serving Suggestions
Serve the One Pot Spinach Quinoa and Chickpea hot. This dish is versatile and can be enjoyed on its own or paired with a fresh side salad. It’s perfect for meal prep and can be stored in the refrigerator for up to 3 days. Reheat in a pan or microwave before serving.
Nutrition Information
This recipe makes 3 to 4 servings. The following nutrition information is per serving:
- Calories: 350
- Protein: 10g
- Carbohydrates: 45g
- Dietary Fiber: 12g
- Total Fat: 15g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 500mg
- Sugars: 7g
Tips for Perfect One Pot Spinach Quinoa and Chickpea
- Quinoa Preparation: Ensure the quinoa is thoroughly washed and soaked to remove any bitterness and ensure a clean taste.
- Heat and Cooking Time: Adjust the heat and cooking time as required, as every stove is different.
- Moisture Management: Adding salt to the onions and carrots helps release their moisture, speeding up the cooking process.
- Consistency: If the quinoa appears too dry, you can add a bit more vegetable broth or water to reach the desired consistency.
Conclusion
The One Pot Spinach Quinoa and Chickpea recipe is a delightful, nutritious meal that is easy to prepare and perfect for both vegetarians and vegans. With its rich blend of flavors and wholesome ingredients, it’s sure to become a favorite in your culinary repertoire. Enjoy the convenience of a one-pot meal while relishing the health benefits and delicious taste of this wonderful dish. Bon appétit!