Chickpea Quinoa Pilaf Vegan
Elevate your vegan meal game with this vibrant Chickpea Quinoa Pilaf! Packed with protein-rich quinoa and hearty chickpeas, this one-pot recipe is seasoned with aromatic spices like cumin, coriander, and turmeric for a bold, savory flavor. Fresh veggies like carrots and peas add a delightful crunch, while a splash of lemon juice and parsley lends a zesty, herbaceous finish. Perfect as a wholesome main course or a satisfying side dish, this 40-minute vegan recipe is ideal for weeknight dinners or meal prep. Gluten-free, nutrient-dense, and bursting with color, it’s a flavorful way to fuel your day!
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 large carrot, peeled and diced
- 1.5 cups cooked chickpeas, rinsed and drained
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 0.5 teaspoon ground turmeric
- 0.75 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup frozen peas, thawed
- 0.25 cup fresh parsley, chopped
- 1 tablespoon lemon juice
- 4 pieces optional lemon wedges for serving
Instructions
Rinse the quinoa under cold water thoroughly to remove its natural bitterness. Set it aside to drain.
In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce the heat to low, cover, and let it simmer for 15 minutes or until the water is absorbed and the quinoa is tender. Remove from heat and fluff with a fork.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for 5 minutes, or until softened and translucent.
Add the minced garlic and diced carrot to the skillet. Cook for another 3-4 minutes, stirring occasionally, until the carrot begins to soften.
Stir in the chickpeas, ground cumin, ground coriander, paprika, ground turmeric, salt, and black pepper. Cook for 2 minutes to toast the spices and evenly coat the chickpeas and vegetables.
Add the cooked quinoa to the skillet with the chickpea mixture. Stir well to combine and allow the flavors to meld for 3-4 minutes.
Stir in the thawed peas and cook for 1-2 minutes, just until heated through.
Turn off the heat and mix in the chopped parsley and lemon juice. Taste and adjust seasoning as needed.
Serve warm with an optional lemon wedge on the side for an extra citrusy kick.
Nutrition Facts
Calories |
1616 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.9 g | 65% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3595 mg | 156% | |
| Total Carbohydrate | 234.4 g | 85% | |
| Dietary Fiber | 42.3 g | 151% | |
| Total Sugars | 35.1 g | ||
| Protein | 64.6 g | 129% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 506 mg | 39% | |
| Iron | 23.9 mg | 133% | |
| Potassium | 2718 mg | 58% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
