Tomato & Chickpea Quinoa
After a long day, I crave a hot and spicy rice dish. The more hectic the day the greater my cravings for a spicy South Indian tomato rice or North Indian Biryani. But alas, we live in a world where wonderful things such as delicious Basmati rice should be eaten in moderation and often eliminated from certain diets or at certain times of the day. We are constantly reminded of good carbs and bad carbs and the importance of more dietary fiber in our meals. These new age diets and nutritional guidelines often leave a food lover feeling rather dejected.
It’s at dismal times like this that I am so grateful for the healthful super food Quinoa. It’s a fabulous rice substitute and takes on all the wonderful flavors of everything else in the pot. And the best part is the diet police are all over it as it’s lower carb (than white rice), gluten free, high in protein and dietary fiber.
This recipe was derived to satiate a massive South Indian Tomato rice craving. Healthy quinoa substitutes basmati rice and takes on all the delicious quintessential flavors of a tangy tomato rice. The addition of protein rich chickpeas makes this a well-rounded, one-pot meal.
So instead of being overwhelmed by the diet police you have another delcious one-pot meal in your culinary arsenal that’s a win-win solution for all!
Tomato & Chickpea Quinoa Recipe
Time: 30 minutes
Yield: 3-4 servings
Time: 30 minutes
Yield: 3-4 servings
Ingredients:
1 cup uncooked Quinoa
1 cup cooked chickpeas (See note)
1.5 tablespoons vegetable or canola oil
1 pinch of asafetida (optional)
1 teaspoon white urad dal (skinned and split white lentils)
1 teaspoon mustard seeds
10-12 curry leaves
1-2 small green chilies, seeded and chopped
¾ cup red onion, peeled and diced
1 tablespoon garlic paste
4-5 Roma tomatoes, diced
Salt to taste
½ teaspoon red chili powder
¼ teaspoon turmeric powder
1 tablespoon cilantro, chopped for garnish
1 cup uncooked Quinoa
1 cup cooked chickpeas (See note)
1.5 tablespoons vegetable or canola oil
1 pinch of asafetida (optional)
1 teaspoon white urad dal (skinned and split white lentils)
1 teaspoon mustard seeds
10-12 curry leaves
1-2 small green chilies, seeded and chopped
¾ cup red onion, peeled and diced
1 tablespoon garlic paste
4-5 Roma tomatoes, diced
Salt to taste
½ teaspoon red chili powder
¼ teaspoon turmeric powder
1 tablespoon cilantro, chopped for garnish
Notes:
- You can use canned garbanzo beans as well. Just make sure you rinse and drain them very well before using them.
Method:
1. Cook and set aside the quinoa as per the package instructions. You can do all your chopping and start the other preparation while the quinoa is cooking.
2. In a large non-stick cooking pot heat the oil on medium heat. To this add the asafetida if using it. After 30 seconds add the white urad dal and toast for 30 seconds – 1 minute. The dal should turn golden brown, but ensure that it does not burn.
3. To this add the mustard seeds. Once they start sputtering add curry leaves, followed by green chilies. Let the curry leaves and green chilies cook for a minute.
4. Add the onion and sauté stirring occasionally till the onions are golden. Add the tomatoes along with a little salt and cook till the tomatoes are tender and the oil separates. Add the red chili and turmeric powder and cook for a minute.
5. Add the chickpeas and cook stirring for 1-2 minutes.
6. Add 2 tablespoons of water to the mixture and stir well. To this add the quinoa and cook till the quinoa is warm. Stir carefully to ensure the quinoa and chickepeas are well coated with all the spices and other ingredients without getting mushy. Add salt to taste and remove from the heat.
7. Garnish with cilantro and serve warm. This can be accompanied with mint or garlic chutney or a tangy Indian pickle.
1. Cook and set aside the quinoa as per the package instructions. You can do all your chopping and start the other preparation while the quinoa is cooking.
2. In a large non-stick cooking pot heat the oil on medium heat. To this add the asafetida if using it. After 30 seconds add the white urad dal and toast for 30 seconds – 1 minute. The dal should turn golden brown, but ensure that it does not burn.
3. To this add the mustard seeds. Once they start sputtering add curry leaves, followed by green chilies. Let the curry leaves and green chilies cook for a minute.
4. Add the onion and sauté stirring occasionally till the onions are golden. Add the tomatoes along with a little salt and cook till the tomatoes are tender and the oil separates. Add the red chili and turmeric powder and cook for a minute.
5. Add the chickpeas and cook stirring for 1-2 minutes.
6. Add 2 tablespoons of water to the mixture and stir well. To this add the quinoa and cook till the quinoa is warm. Stir carefully to ensure the quinoa and chickepeas are well coated with all the spices and other ingredients without getting mushy. Add salt to taste and remove from the heat.
7. Garnish with cilantro and serve warm. This can be accompanied with mint or garlic chutney or a tangy Indian pickle.
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