Instagram: https://www.instagram.com/foodimpromptu.original/

INGREDIENT LIST: (3 to 4 servings)

To fry chickpeas:
1 Can (398ml) of cooked Chickpeas (low sodium) - home cooked chickpeas will be 275g by weight water NOT included
1 to 2 tablespoon Olive oil
1 teaspoon Paprika
1/2 teaspoon Ground black pepper
Salt to taste (I have added 1/2 teaspoon pink Himalayan salt)

To cook quinoa:
1 cup Quinoa (190g) - thoroughly washed & drained
2 to 3 tablespoon Olive oil
1 cup onion (135g) - chopped
2 teaspoon garlic (3 to 4 cloves of garlic) - chopped or grated Or to taste
2 teaspoon ginger (1/2 inch ginger approx.) - chopped or grated or to taste
3/4 cup (175ml) Strained tomatoes OR passata
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper (OPTIONAL)
1 + 1/2 cup (350ml) Water
Salt to taste (I have added 1/2 teaspoon pink Himalayan salt)

1/4 cup (40g) raisins - finely chopped
1/2 cup (45g) parsley - chopped

METHOD:

Heat a pan on medium high to high heat (depending on the heat of your stove). Add olive oil and chickpeas. Cook until chickpea starts to crisp up (it take about 2 to 3 minutes) and then add paprika, ground black pepper and salt. Fry for another 1 to 2 minutes or until the chickpeas are nicely coated with the spices. Transfer to a plate and set it aside for later. Make sure to use a plate so that the chickpeas are spread out and this will prevent it from getting soggy.

Now to the same pan add some olive oil, onion and salt. Adding salt will release the moisture from the onion and help it cook faster so please don’t skip it. Fry on medium high to high heat (depending on the heat of your stove) just until the onion just starts to caramelize (it will take about 4 to 5 minutes).

As soon as the onion starts to caramelize, add the ginger and garlic. Mix well and reduce the heat to medium low and fry for about 1 to 2 minutes or until flavourful.

Next add the strained tomatoes/ passata and let it cook for about 2 minutes, in the mean time wash the quinoa thoroughly with water and transfer it to the pan along with ground cumin and cayenne pepper. (Cayenne pepper is optional). Increase the heat to medium high, add water and bring it to a boil. Reduce the heat to low. Now cover and cook on low heat for about 20 minutes or until quinoa is fully cooked.

Uncover and check to see if the quinoa is cooked. It should be cooked by then but if not cook it for a bit longer. Turn off the heat, add parsley, raisins and the fried chickpeas and mix well. (Please DON NOT skip the raisin as it will balance out the whole dish and is an important ingredient. Also, it’s important that we finely chop the raisins so that it can disintegrate in the dish so you wont even notice it)

Check for seasoning and add salt if needed. Ready to serve. It’s a perfect recipe for meal prep as it stores well in the fridge for up to 3 to 4 days.

IMPORTANT TIPS:

- Thorough wash and drain the quinoa this will give get rid of any impurities and bitterness and give it a better taste

- Drain the water properly from the quinoa after wash otherwise it will turn soggy when cooked
By the end of cooking quinoa, if there is still water left in the pan then cook it out uncovered for a bit longer to get rid of the excess water

- Be careful when adding ginger because if you add to much of it the dish will truth bitter

- Please DO NOT skip the raisin as it will balance out the whole dish and is an important ingredient
Also, it’s important that you finely chop the raisins so that it can disintegrate in the dish

- This recipe is great for meal prep as it stores well in the fridge for up to 4 day

Enjoy!

IMPROMPTU KITCHEN ITEMS: (affiliate link)

Ceramic Nonstick Frying Pan: https://amzn.to/3A3ZTso
Organic EV Olive Oil: https://amzn.to/3vMUEg0
EV Olive Oil: https://amzn.to/3BjmtxM
.
.
.
.

#healthy #food #recipes

Thanks for watching the video Healthy Quinoa Chickpea Bowl (Plant-based) | Easy One Pot Vegan Recipes