Mediterranean Quinoa

Mediterranean Quinoa Recipe with Chickpeas and Vegetables

Preparation time: 20 minutes | Cooking time: 25 minutes | Servings: 6

Introduction

Mediterranean Quinoa is a delicious and nutritious dish that combines the flavors of the Mediterranean region with the health benefits of quinoa. This recipe is packed with fresh vegetables, protein-rich chickpeas, and flavorful spices, making it a satisfying and wholesome meal.

History

Quinoa has been cultivated in the Andes region of South America for thousands of years and was considered a sacred crop by the Incas. It has gained popularity in recent years due to its high nutritional value and versatility in cooking. The Mediterranean twist on this ancient grain adds a fresh and vibrant flavor profile to the dish.

Ingredients

0.5 cup red wine vinegar
4 tsp olive oil
2 medium cloves garlic, minced
2 tsp freshly ground pepper
0.5 tsp salt
2 medium green bell peppers, chopped
2 medium red bell peppers, chopped
1 cup chopped cucumber
0.5 cup Kalamata or other good-quality black olives, pitted and sliced
0.5 cup chopped red onion
0.5 cup chopped fresh parsley
4 cup cooked quinoa
6 servings/egg- & Dairy-free
1.5 cup uncooked bulgur
3 large scallions
3 tbsp vegetable oil
1 tbsp ground cumin
2 tsp ground coriander
1 tsp turmeric
0.13 tsp ground cloves or allspice
0.13 tsp cayenne pepper, or to taste
15 oz (425 g) can chickpeas, rinsed and drained, or 2 cup cooked chickpeas
2 medium carrots, grated
16 oz (454 g) can diced tomatoes, drained
1 tbsp tamari or reduced-sodium soy sauce, or more to taste

How to prepare

1. In a glass jar with a tight-fitting lid, combine vinegar, oil, garlic, ground pepper, and salt. Seal the jar and shake well.
2. In a large bowl, combine bell peppers, cucumber, onion, and parsley. Mix well. Add the vinegar mixture and toss to coat. Add quinoa, stir gently but thoroughly to combine. Serve.
Per serving: 90 calories, 2 g protein, 3 g total fat (1 g saturated fat), 13 g carbohydrates, 0 mg cholesterol, 146 mg sodium, 2 g fiber.
Curried grains with Chickpeas and Vegetables/June '00/p. 61.
Not only is this grain dish a quick entree, but it also makes an excellent filling for stuffed cabbage. Serve it with plain yogurt for a cooling contrast to the curry flavor.
1. In a large saucepan, combine bulgur, a pinch of salt, and 3 cups of water. Bring to a boil over high heat. Reduce heat to low and simmer until water is absorbed, about 15 minutes. Remove from heat and set aside, covered. Meanwhile, thinly slice scallions, keeping the white and light green parts separate. Set aside.
2. In a large nonstick skillet, heat oil over medium heat. Add scallion whites and cook, stirring often, for 3 minutes.
3. Sprinkle with cumin, coriander, turmeric, cloves, and cayenne. Cook, stirring often, for 1 minute. Stir in chickpeas, carrots, and tomatoes. Cook, stirring occasionally, for 2 minutes.
4. Stir in the cooked bulgur, scallion greens, and tamari. Mix well. Reduce heat to low and cook, stirring occasionally, until piping hot, for 5 to 10 minutes. Serve hot.

Variations

Add roasted cherry tomatoes or artichoke hearts for extra flavor.
Swap out the vegetables for your favorites, such as zucchini, eggplant, or spinach.
Top with crumbled feta cheese or a dollop of Greek yogurt for a creamy finish.

Cooking Tips & Tricks

Make sure to rinse the quinoa before cooking to remove any bitter coating.

- Use a glass jar with a tight-fitting lid to mix the vinegar dressing for the salad.

- Be sure to cook the bulgur until all the water is absorbed to ensure a fluffy texture.

- Adjust the spices and seasonings to suit your taste preferences.

Serving Suggestions

Serve this Mediterranean Quinoa dish as a light and refreshing main course or as a side dish to accompany grilled meats or fish. It also makes a great filling for stuffed vegetables or wraps.

Cooking Techniques

Be sure to cook the quinoa and bulgur according to package instructions for the best results.

- Use a sharp knife to chop the vegetables evenly for a uniform texture.

- Toss the salad gently to avoid crushing the ingredients.

Ingredient Substitutions

Use white wine vinegar or balsamic vinegar instead of red wine vinegar.

- Substitute black beans or lentils for the chickpeas.

- Use quinoa or couscous instead of bulgur for a different texture.

Make Ahead Tips

Prepare the quinoa and bulgur in advance and store in the refrigerator until ready to use.

- Chop the vegetables and make the dressing ahead of time for easy assembly.

Presentation Ideas

Serve the Mediterranean Quinoa salad in a large bowl or platter for a colorful and appetizing presentation. - Garnish with fresh herbs or a sprinkle of paprika for a finishing touch. - Serve with a wedge of lemon for a burst of citrus flavor.

Pairing Recommendations

Pair this dish with a crisp white wine such as Sauvignon Blanc or Pinot Grigio.

- Serve with a side of hummus and pita bread for a complete Mediterranean meal.

- Enjoy with a side of tzatziki sauce or a dollop of harissa for added flavor.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

- Reheat in the microwave or on the stovetop until heated through, adding a splash of water if needed to prevent drying out.

Nutrition Information

Calories per serving

Each serving of this Mediterranean Quinoa dish contains approximately 90 calories, making it a light and satisfying option for a meal or side dish.

Carbohydrates

Quinoa and bulgur are both excellent sources of carbohydrates, providing sustained energy for your body. The vegetables in this dish also contribute to the carbohydrate content, making it a well-rounded meal.

Fats

The olive oil in this recipe provides heart-healthy monounsaturated fats, while the olives and chickpeas add a touch of healthy fats as well. Overall, this dish is relatively low in fat, making it a nutritious option for those watching their fat intake.

Proteins

Chickpeas are a great source of plant-based protein, making this dish suitable for vegetarians and vegans. Quinoa also contains all nine essential amino acids, making it a complete protein source.

Vitamins and minerals

This dish is packed with vitamins and minerals from the colorful array of vegetables. Bell peppers are rich in vitamin C, while carrots provide beta-carotene. The parsley adds a dose of vitamin K, and the chickpeas contribute iron and magnesium.

Alergens

This recipe is free from common allergens such as dairy and eggs, making it suitable for those with food sensitivities or allergies. However, if you have a gluten intolerance, be sure to use certified gluten-free quinoa and bulgur.

Summary

Overall, this Mediterranean Quinoa dish is a nutrient-dense and balanced meal that provides a good mix of carbohydrates, proteins, healthy fats, vitamins, and minerals. It is a flavorful and satisfying option for a healthy lifestyle.

Summary

Mediterranean Quinoa is a flavorful and nutritious dish that combines the goodness of quinoa with the vibrant flavors of the Mediterranean region. Packed with vegetables, protein, and healthy fats, this dish is a satisfying and wholesome option for a light and refreshing meal. Enjoy this dish as a main course or side dish, and customize it with your favorite ingredients for a personalized touch.

How did I get this recipe?

I remember the sense of wonder I felt when I first saw this recipe for Mediterranean Quinoa. It was a warm summer day, and I had decided to visit my dear friend Maria for our weekly cooking session. Maria was always full of surprises, and that day was no exception.

As soon as I walked into her kitchen, I was greeted by the tantalizing aroma of fresh herbs and spices. Maria had laid out all the ingredients for the Mediterranean Quinoa recipe on the counter, and I couldn't wait to learn how to make it.

Maria explained that she had learned this recipe from her grandmother, who had passed it down through the generations. She told me stories of how her family would gather around the table to enjoy this flavorful dish, and I could see the pride in her eyes as she talked about it.

I watched closely as Maria began to prepare the quinoa, rinsing it thoroughly to remove any bitterness. She then sautéed onions and garlic in olive oil until they were fragrant and golden brown. The kitchen filled with the delicious aroma of caramelized onions, and my mouth watered in anticipation.

Next, Maria added diced tomatoes, olives, and roasted red peppers to the pan, along with a generous sprinkle of Mediterranean herbs and spices. The colors of the ingredients were vibrant and beautiful, and I knew that this dish was going to be a feast for the senses.

As the quinoa cooked and absorbed all the flavors of the vegetables and spices, Maria shared more stories of her family and their love for this dish. She spoke of gatherings filled with laughter and love, and I could feel the warmth of those memories seeping into my soul.

Finally, the quinoa was ready, and Maria fluffed it up with a fork before transferring it to a serving dish. She garnished it with crumbled feta cheese and fresh parsley, adding a touch of brightness to the dish.

I couldn't wait to taste it, and as soon as I took my first bite, I knew that this recipe was something truly special. The quinoa was fluffy and flavorful, with a perfect balance of savory and tangy notes. Each bite was a burst of Mediterranean sunshine, and I savored every mouthful.

As I sat at the table, enjoying the delicious dish that Maria had taught me to make, I couldn't help but feel grateful for the gift of cooking. It was more than just a way to nourish my body – it was a way to connect with others, to share stories and memories, and to create something beautiful together.

And so, as I finished my meal and thanked Maria for her wonderful recipe, I made a promise to myself to pass it down to future generations. I wanted my own grandchildren to experience the same sense of wonder and joy that I had felt that day in Maria's kitchen, learning to make Mediterranean Quinoa.