Golden Chickpea and Vegetable Curry with Quinoa

Chickpea and Vegetable Curry with Quinoa

Ingredients:

For the Curry:

• 1 tablespoon coconut oil or olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 1 large carrot, diced
• 1 bell pepper (any color), chopped
• 1 medium zucchini, chopped
• 1 cup cauliflower florets
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14.5 oz) diced tomatoes
• 1 can (13.5 oz) coconut milk
• 2 tablespoons curry powder
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric
• Salt and pepper to taste
• Fresh cilantro, chopped (for garnish)

For the Quinoa:

• 1 cup quinoa
• 2 cups water or vegetable broth
• Pinch of salt

Instructions:

Prepare the Quinoa:

1. Rinse the quinoa under cold water to remove any bitterness.
2. In a medium saucepan, combine the quinoa, water or vegetable broth, and a pinch of salt. Bring to a boil.
3. Reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is tender and the liquid is absorbed.
4. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork before serving.

Prepare the Curry:

1. In a large pot or skillet, heat the coconut oil over medium heat.
2. Add the chopped onion and sauté until it becomes translucent, about 5 minutes.
3. Add the minced garlic and ginger, and cook for another minute until fragrant.
4. Add the diced carrot, bell pepper, zucchini, and cauliflower. Cook for about 5-7 minutes, stirring occasionally, until the vegetables start to soften.
5. Stir in the curry powder, ground cumin, and turmeric. Cook for 1-2 minutes to toast the spices.
6. Add the chickpeas, diced tomatoes, and coconut milk to the pot. Stir to combine.
7. Bring the mixture to a simmer, then reduce the heat to low. Let it simmer for about 15-20 minutes, or until the vegetables are tender and the flavors have melded together. Season with salt and pepper to taste.

Serve:

1. Spoon the cooked quinoa onto serving plates or bowls.
2. Ladle the chickpea and vegetable curry over the quinoa.
3. Garnish with fresh cilantro and serve hot.

Benefits of this Recipe:

• High in Protein: Chickpeas and quinoa provide plant-based protein, making this dish filling and nutritious.
• Rich in Fiber: Vegetables and quinoa offer dietary fiber, promoting good digestion and satiety.
• Packed with Vitamins and Minerals: A variety of vegetables contribute essential vitamins and minerals for overall health.
• Anti-Inflammatory: Spices like turmeric and cumin have anti-inflammatory properties.
• Vegan and Gluten-Free: Suitable for various dietary needs and preferences.

Nutritive Value (Per Serving – Estimated):

• Calories: 350
• Protein: 12g
• Carbohydrates: 55g
• Dietary Fiber: 10g
• Sugars: 8g
• Fat: 10g
• Saturated Fat: 6g
• Cholesterol: 0mg
• Sodium: 400mg
• Vitamin A: 100% of the Daily Value (DV)
• Vitamin C: 70% of the DV
• Calcium: 10% of the DV
• Iron: 20% of the DV

Enjoy this delicious and nutritious Chickpea and Vegetable Curry with Quinoa for a wholesome meal!