Seis Kamimura

View Original

Spicy Chickpea Stew with Lemon Herb Quinoa

Chef Seis

Spicy Chickpea Stew with Lemon Herb Quinoa: A Plant-Based Powerhouse

Looking for a plant-based recipe that’s as nourishing as it is delicious? This Lemon Herb Quinoa Bowl with Spicy Chickpea Stew and Avocado is a vibrant, nutrient-packed meal that celebrates the best of vegan cooking. Perfect for lunch or dinner, this dish combines fluffy quinoa, a zesty chickpea stew, and fresh microgreens with creamy avocado for a satisfying and wholesome experience.

What makes this vegan recipe stand out is its simplicity and versatility. The chickpea stew is rich and flavorful, thanks to sautéed leeks, garlic, and a hint of chili flakes, while the quinoa provides a hearty base packed with plant-based protein and fiber. The addition of microgreens and avocado not only adds a fresh, vibrant touch but also boosts the plant based dish’s nutritional profile with vitamins, minerals, and healthy fats.

This recipe is a testament to how vegan meals can be both indulgent and nourishing. The combination of lemon juice and olive oil adds a bright, tangy finish, while the chili flakes bring a subtle kick of heat. It’s a dish that’s as pleasing to the palate as it is to the eye, making it perfect for anyone exploring plant-based eating or looking to add more wholesome recipes to their repertoire.

Whether you’re a seasoned vegan or simply looking to incorporate more plant-based meals into your diet, this Lemon Herb Quinoa Bowl is a must-try. It’s quick to prepare, packed with flavor, and loaded with nutrients—proof that vegan recipes can be both satisfying and delicious.

Ingredients (Serves 4):

For the Lemon Herb Quinoa:

  • 1 cup quinoa, rinsed

  • 2 cups water or vegetable broth

  • 1 tablespoon olive oil

  • 1 tablespoon lemon juice

  • Salt and pepper to taste

For the Chickpea Stew:

  • 2 tablespoons olive oil

  • 2 medium leeks, thinly sliced (white and light green parts only)

  • 3 cloves garlic, minced

  • 1 yellow bell pepper, diced

  • 1 tablespoon tomato paste

  • 1/4 cup water

  • 1 can (15 oz) garbanzo beans (chickpeas), drained and rinsed

  • 1/2 teaspoon red chili flakes (adjust to taste)

  • Salt and pepper to taste

For the Assembly:

  • 2 cups microgreens

  • 1 tablespoon lemon juice (for microgreens)

  • 1 avocado, diced (1/4 avocado per serving)

  • Olive oil for drizzling

Instructions:

1. Cook the Quinoa:

  • In a medium saucepan, combine the rinsed quinoa and water (or vegetable broth). Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, or until the quinoa is cooked and the liquid is absorbed.

  • Fluff the quinoa with a fork, then stir in 1 tablespoon olive oil, 1 tablespoon lemon juice, and season with salt and pepper. Set aside.

2. Prepare the Chickpea Stew:

  • Heat 2 tablespoons olive oil in a large skillet over medium heat. Add the sliced leeks and sauté for 4–5 minutes, until softened.

  • Add the bell pepper and sauté another 2-3 minutes

  • Add the minced garlic and cook for another 1–2 minutes, until fragrant.

  • Stir in the tomato paste and cook for 1 minute, allowing it to caramelize slightly.

  • Add 1/4 cup water to deglaze the pan, then stir in the chickpeas, red chili flakes, salt, and pepper. Cook for 5–7 minutes, allowing the flavors to meld.

3. Prepare the Microgreens:

  • In a small bowl, toss the microgreens with 1 tablespoon lemon juice and a pinch of salt and pepper.

4. Assemble the Bowls:

  • Divide the cooked quinoa evenly among 4 shallow bowls, spreading it around the edges.

  • Place a small handful of dressed microgreens in the center of each bowl.

  • Top the microgreens with 1/4 diced avocado per serving.

  • Spoon the chickpea stew around the quinoa, leaving the microgreens and avocado visible in the center.

  • Drizzle with a little extra olive oil, if desired, and serve immediately.

Why You’ll Love It:

  • Healthy and Nutritious: Packed with plant-based protein, fiber, and healthy fats.

  • Flavorful and Zesty: The combination of lemon, garlic, and chili flakes creates a bright, spicy flavor profile.

  • Easy to Make: Ready in under 30 minutes, perfect for a quick yet satisfying lunch.

Enjoy this vibrant and wholesome bowl—it’s a feast for the eyes and the palate! Let me know if you’d like further refinements.

Here’s a breakdown of the nutritional value of this plant-based vegan recipe, highlighting its key macronutrients, vitamins, and minerals.

Macronutrients

This recipe provides a well-balanced mix of carbohydrates, protein, and healthy fats, making it a nutrient-dense meal suitable for a vegan diet.

  1. Quinoa (1 cup, cooked)

    • Calories: ~222 kcal

    • Protein: ~8g

    • Carbohydrates: ~39g

    • Fiber: ~5g

    • Fat: ~3.5g

    • Key nutrients: Quinoa is a complete protein, meaning it contains all nine essential amino acids. It is also rich in fiber, aiding digestion and promoting gut health. The use of vegetable broth instead of water can enhance the mineral content, adding sodium, potassium, and trace elements from the broth.

  2. Chickpeas (1 can, 15 oz, drained)

    • Calories: ~269 kcal

    • Protein: ~14.5g

    • Carbohydrates: ~45g

    • Fiber: ~12.5g

    • Fat: ~4.2g

    • Key nutrients: Chickpeas are an excellent source of plant-based protein and dietary fiber. They are rich in iron, folate, phosphorus, and magnesium, supporting red blood cell production, bone health, and energy metabolism.

  3. Olive Oil (3 tablespoons total across the recipe)

    • Calories: ~360 kcal

    • Fat: ~40g (mostly heart-healthy monounsaturated fats)

    • Key benefits: Olive oil provides healthy fats that support cardiovascular health and help with nutrient absorption. It also contains antioxidants and anti-inflammatory compounds.

  4. Avocado (1 whole, medium-sized)

    • Calories: ~240 kcal

    • Fat: ~22g

    • Fiber: ~10g

    • Key nutrients: Avocado is an excellent source of monounsaturated fats, potassium (higher than bananas), vitamin E, and fiber, which contribute to heart health, skin health, and digestion.

This recipe makes 2 servings. The total calories for one serving of this recipe is ~685 kcal.

This includes:

  • Quinoa: ~111 kcal

  • Chickpeas: ~135 kcal

  • Olive Oil: ~180 kcal

  • Avocado: ~60 kcal

  • Leeks, Garlic, Bell Pepper: ~35 kcal

  • Microgreens: ~10 kcal

  • Lemon Juice & Tomato Paste: ~5-10 kcal

Micronutrients and Health Benefits

  • Leeks provide vitamin K, folate, and manganese, supporting bone health and metabolism. They also contain prebiotic fibers that promote gut health.

  • Garlic is known for its immune-boosting properties and contains sulfur compounds that may reduce inflammation.

  • Yellow Bell Pepper is rich in vitamin C, supporting the immune system, skin health, and iron absorption.

  • Microgreens contain concentrated amounts of vitamins A, C, and K, along with antioxidants that help combat oxidative stress.

  • Lemon Juice provides vitamin C and helps enhance iron absorption from plant-based sources like quinoa and chickpeas.

Overall Nutritional Profile

This recipe is:
✅ High in fiber, supporting digestive health
✅ Rich in plant-based protein, making it great for muscle repair and satiety
✅ Packed with heart-healthy fats from olive oil and avocado
✅ Full of antioxidants and anti-inflammatory compounds

Conclusion

This plant-based vegan dish is a nutrient powerhouse, offering a balance of macronutrients and essential vitamins and minerals. It supports gut health, cardiovascular function, and sustained energy levels, making it an excellent addition to a healthy, plant-based diet.