Quinoa with Grilled Zucchini & Chickpea Recipe
Introduction
Quinoa, pronounced as “keen-wa,” is a powerhouse grain packed with protein, iron, and soluble fibers that aid digestion while being gluten-free. Resembling couscous in texture, quinoa serves as a fantastic substitute for rice, offering a nutrient-dense yet calorie-conscious option. This recipe combines fluffy quinoa, roasted chickpeas, and grilled zucchini, all enhanced with fresh herbs and spices, making it perfect for a wholesome and diabetic-friendly dinner.
Ingredients
| Ingredient | Quantity |
|---|---|
| Quinoa | 1 cup |
| Water | 2 cups |
| Salt | 1 teaspoon (adjust to taste) |
| Green zucchini | 1, diced |
| Kabuli Chana (White Chickpeas) | 1/2 cup, soaked overnight |
| Spring Onion (Bulb & Greens) | 1/4 cup, finely chopped |
| Tomatoes | 2, finely chopped |
| Green Chillies | 2, finely chopped |
| Garlic | 2 cloves, crushed |
| Dill leaves | 1 cup, chopped |
| Dried oregano | 1 teaspoon |
| Extra Virgin Olive Oil | For cooking |
| Lime Juice | 1 teaspoon (optional, for garnish) |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~270 kcal |
| Protein | 9g |
| Carbohydrates | 39g |
| Dietary Fiber | 7g |
| Total Fat | 8g |
| Saturated Fat | 1g |
| Iron | 3mg |
| Calcium | 70mg |
| Vitamin C | 15mg |
Preparation Time
| Task | Duration |
|---|---|
| Prep Time | 20 minutes |
| Cook Time | 40 minutes |
| Total Time | 1 hour |
Instructions
Step 1: Preparing the Chickpeas
- Soak the Kabuli Chana (white chickpeas) overnight in water. Drain and pat dry with a kitchen towel.
- Preheat the oven to 180°C (356°F).
- Spread the chickpeas in a single layer on a baking tray. Drizzle 1 teaspoon of olive oil and sprinkle with salt.
- Roast the chickpeas in the oven for 20–30 minutes, stirring occasionally, until they turn crisp and golden brown.
- Once roasted, allow the chickpeas to cool completely. Store them in an airtight container if not using immediately.
Step 2: Cooking the Quinoa
- In a medium saucepan, combine quinoa, water, salt, and 1 teaspoon of olive oil.
- Bring the mixture to a brisk boil, then reduce the heat to low, cover, and let it simmer until all the water is absorbed (approximately 15 minutes).
- Once cooked, turn off the heat and let the quinoa rest for 10–15 minutes. Fluff the grains with a fork to separate them.
Step 3: Stir-Frying the Vegetables
- Heat 1 tablespoon of olive oil in a wide, heavy-bottomed pan over medium-high heat.
- Add chopped spring onions, green chilies, and crushed garlic, and sauté for about 1 minute.
- Add the diced zucchini to the pan and stir-fry until it turns golden brown, approximately 2 minutes.
- Mix in the chopped tomatoes and sauté until they soften and release their juices.
Step 4: Combining the Ingredients
- Add the cooked quinoa, roasted chickpeas, and chopped dill leaves to the sautéed vegetables.
- Sprinkle dried oregano over the mixture and toss gently to combine all the ingredients evenly.
- Adjust the seasoning with additional salt or spices, as per your taste.
Step 5: Garnishing and Serving
- Turn off the heat and transfer the quinoa mixture to a serving bowl.
- Squeeze a teaspoon of fresh lime juice over the top for an added zesty flavor (optional).
- Garnish with additional chopped spring onion greens for a burst of freshness.
- Serve warm alongside a light side dish such as Olive & Tofu in Harissa Curry for a wholesome dinner.
Serving Suggestions
This dish pairs beautifully with a refreshing cucumber salad or a dollop of tzatziki on the side. Its versatile flavors also complement roasted vegetables or a simple soup for a well-rounded meal.
Enjoy the Quinoa with Grilled Zucchini & Chickpea Recipe as a delightful dinner that is both nutritious and satisfying.
