Quinoa Bowl with Chickpea Rounds
Quinoa bowl with chickpea rounds - Vegetarian clean eating treat
Healthy, because
Even smarter
Nutritional values
Vitamin E makes chickpeas / garbanzo beans a real anti-aging food. The antioxidant prevents signs of aging of the skin as well as the body's cells and provides an anti-inflammatory effect - which means that inflammation is slowed down.
Instead of quinoa, you can also use millet, buckwheat or wholemeal coucous for the bowl with chickpea balls. If you don't like cilantro, omit it and simply use a whole bunch of parsley instead.
(Percentage of daily recommendation)
| Calorie | 633 cal. | (30 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 76 g | (51 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.1 g | (50 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 169.9 μg | (283 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 129 μg | (43 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 113 mg | (119 %) | ||
| Potassium | 995 mg | (25 %) | ||
| Calcium | 256 mg | (26 %) | ||
| Magnesium | 218 mg | (73 %) | ||
| Iron | 6.8 mg | (45 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 314 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 9 ozs Dried chickpeas
- 7 ozs chickpeas (drained weight; can)
- 1 Tbsp olive oil
- salt
- peppers
- 1 ½ tsps ground Cumin
- Red pepper flakes
- 1 onion
- 4 garlic cloves
- 1 slice day old Spelt bread
- ½ bunch parsley
- ½ bunch cilantro
- 1 tsp Baking powder
- 2 Tbsps Tahini
- 1 organic lemon (peel and juice)
- 6 ozs Yogurt
- ½ tsp Curry powder
- 8 ozs Quinoa
- 10 ozs Broccoli
- 4 Tbsps Canola oil
- 1 red onion
- 2 ozs lamb's lettuce (2 handfuls)
- ½ Cucumber
Preparation steps
Soak dried chickpeas overnight in plenty of water. The next day, drain, rinse, put in a pot with fresh water and bring to a boil. Cook over low heat until tender, 50 minutes.
Meanwhile, line a small baking tray with baking paper. Rinse canned chickpeas, drain well, and pat dry. Spread on the baking tray with 1 tbsp. olive oil, salt, pepper, 1⁄2 tsp. cumin and 2 tsp. chili flakes and bake in the preheated oven at 200 °C / 400 ˚F for 40-50 minutes until golden and crispy.
For the balls, peel and coarsely chop onion and 2 cloves of garlic. Finely pluck the bread. Wash parsley and cilantro, shake dry and chop. Drain and drain cooked chickpeas. Finely chop prepared ingredients with chickpeas in a blitz chopper. Add baking powder, tahini, remaining cumin, chili flakes, parsley, cilantro, lemon zest, salt and pepper, mix well, season to taste and let sit for about 30 minutes.
Meanwhile, for the sauce, mix the yogurt with salt, pepper, curry powder and lemon juice until smooth. Peel and chop the remaining garlic, add and pour into a small bowl.
Rinse quinoa with water, cook with twice the amount of salted water for about 15 minutes until al dente; then let cool. Meanwhile, clean broccoli, wash, divide into florets and cook in boiling salted water for 4-5 minutes; then drain, rinse and set aside. Loosen quinoa and let cool.
With wet hands, shape the ball mixture into balls about 1" in size. Heat canola oil in a large frying pan. Fry half of the balls over medium heat for 5 minutes until golden brown on all sides, then drain on paper towels. Do the same with the remaining balls.
Along the way, peel red onion and cut into rings. Clean lamb's lettuce, wash and spin dry. Cucumber clean, wash and cut into slices. Put quinoa in bowls, arrange chickpea balls, broccoli, cucumber, onion rings and lettuce all around. Put roasted chickpeas in the middle. Drizzle everything with some sauce and serve the bowls. Serve the remaining sauce separately.
