In North African countries, cooks very often “confuse” sweet and savory flavors, playing with the spices they use in their recipes. This recipe for chickpeas with spices and herbs, tomatoes and dates is usually accompanied with couscous. I decided to replace couscous with quinoa to avoid gluten, but also to take advantage of the important nutrients that quinoa has to offer.
Quinoa is a complete protein source, in contrast to the majority of plant foods. In contrast to the rice or wheat, which has low lysine content (primarily) and isoleucine, quinoa contains balanced content of essential amino acids for humans, making it an unusually complete food. Quinoa is also rich in protein and Omega-3 fatty acids that benefit the heart, is a good source of calcium, phosphorus, manganese, magnesium, potassium and iron and a good source of fiber. Quinoa is ideal for those with gluten intolerance, is easily digested, considered antioxidant, macrobiotic, ideal for elderly people while it raises the hematocrit, and is said to help the brain perfusion, concentration and mental performance.
Chickpeas are rich in magnesium, calcium, phosphorus, iron and vitamins B & C. They have great nutritional value, like all legumes, and absence of sodium, so it is an ideal food for those who suffer from hypertension. Mostly, though, chickpeas are rich source of protein, carbohydrates and fiber.
Recipe adapted from Vegetarian times.
Preparation time: 25 minutes
- 2 cups cooked quinoa (read instructions here)
- 1 ½ cup cooked chickpeas (about 210 gr.)
- 1 ½ tablespoon olive oil
- 1 medium onion, chopped (about 1 cup)
- 2 garlic cloves, crushed
- ½ teaspoon ground cumin
- ½ teaspoon ground coriander
- ½ teaspoon ground ginger
- ¼ teaspoon ground cinnamon
- 220 g. grated or chopped tomatoes (you can use canned diced tomatoes, drained)
- ½ cup dates, cut in half
- 2 tablespoons fresh lemon juice
- ¼ cup fresh cilantro or parsley, chopped (I recommend you use cilantro)
- salt and pepper to taste
- ¼ cup water
1.In a pan, heat the olive oil over medium heat. Add the onions and let them cook for about 10 minutes, until golden brown, stirring frequently.
2.Add the garlic, cumin, coriander, ginger and cinnamon and sauté for about 30 seconds.
- Add the tomatoes, chickpeas, salt and pepper and ¼ cup water and simmer for about 10 minutes.
- Finally, add dates and lemon juice and mix well.
- Serve with chopped coriander.
Notes: If you wish, you can dry-roast quinoa before boiling it. It has a more earthy flavor thereby. Put it in a nonstick skillet over medium heat and roast it by stirring constantly for about 5 minutes. After that, cook as directed.
As simple as that you have the Moroccan chickpeas with quinoa, ready; a delicious and nutritious meal.
Nutritional Facts per Serving
|Calories||Carbohydrates||Sugars||Total Fat||Saturated Fat||Proteins||Dietary Fibers|