Quinoa Chickpea Veggie Bowls

Simple finely chopped veg stir-fried with cooked quinoa and chickpeas folded in.  Great veggie bowl base that’s versatile; spice it up, top with herbs, roasted vegetables, mushrooms, tofu, serve cooled as a salad with feta + olives + rocket or eat it as is ~ delish! 

 

Make a double batch and use as a base for different meals for a few days to keep life simple while eating well with whole foods.

  • Prep 15 mins
  • Cook Time 6 mins
  • Difficulty Low
  • Serving4
  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Low fat

    Low Fat recipes have healthy whole food ingredients that are low in fat and calories to help with weight management and heart disease.

  • Low GI Blood Sugar

    Recipes have blood sugar balancing and low glycemic index ingredients. A diet rich in foods that balance blood sugar helps lower risks of type 2 diabetes.

  • Plant Protein

    Recipes with plant protein-rich ingredients.  Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

  • Vitamins Minerals

Ingredients

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  • 1 tbsp olive oil
  • 2 garlic cloves - finely chop
  • ½ cup parsley - finely chop
  • 1 cup peppers | capsicum - fine dice
  • 2 cups bok choy - fine dice
  • 3 cups quinoa cooked = 1 cup raw
  • 1 can | 1 1/2 cups chickpeas - cooked
  • ½ - 1 teaspoon salt + pepper | spices*
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Method

Quinoa Chickpea Veggie Bowls

 

COOK QUINOA – rinse 1 cups raw quinoa + 2 cups water – low simmer 15 mins until water is absorbed & grains are cooked.

 

CHOP veg finely diced = small squares similar size to the chickpeas.  Important for texture + cook time 

 

FRYING PAN add olive oil, garlic, parsley & finely diced pepper.  Saute 4mins – stirring often until peppers are starting to soften

 

ADD finely diced bok choy + drained chickpeas + any ground spices | dried herbs.  Stir fry 1 min.  Turn off heat.

 

FOLD IN cooked quinoa.  Season with salt, pepper and other fresh herbs you might be using.  TASTE adjust seasoning.

 

SERVE as it.  With dill tahini dressing and spiced seeds.  top with herbs, roasted vegetables, steamed greens, mushrooms, pan-seared tofu.  Serve cooled as a salad with feta + olives + rocket or eat it as is ~ delish! 

Tips + Suggestions

SPICES add chilli flakes, cumin, cardamom, curry powder, coriander, turmeric, cayenne, ginger, smoked paprika

 

HERBS dried – oregano, thyme, Italian, Provence.  FRESH basil, parsley, cilantro, dill, mint, chervil, fennel, chives.

 

SWAP bok choy for kale, swiss chard, spinach or cabbage.  ADD other vegetables zucchini or peas.  For salad cucumber, diced cherry tomatoes.