Mixed Veggie Quinoa with Spinach, Garlic, Tomatoes and Chickpeas

Mixed Veggie Quinoa with Spinach, Garlic, Tomatoes and Chickpeas - healthy, filling, and brimming with fresh flavor! (v, gf)

Author: neatstuff.info

makes 6 servings

Ingredients

♦1 c quinoa

♦1 tsp olive oil

♦1 tsp garlic powder

♦1 tsp onion powder

♦1 tsp red pepper flakes

♦2 c water

♦1/4 tsp salt

♦1 Tbs lemon juice

♦1 Tbs olive oil

♦6 cloves garlic, minced

♦1 1/2 c bell pepper, chopped

♦1 red onion, chopped

♦6 c fresh spinach

♦1 c cremini mushrooms, sliced

♦3 roma tomatoes, chopped

♦1-2 Tbs dried oregano

♦1 1/2 c cooked chickpeas (or use a 15 oz. can, thoroughly rinsed and drained)

Directions

To cook the quinoa: 

►Put the quinoa into a mesh strainer and rinse under running water for about 2 minutes. 

►Swirl it around with your fingers to make sure it gets really clean. 

►Heat 1 tsp of olive oil on medium-high heat in a lidded saucepan. 

►Add the garlic powder, onion powder, red pepper flakes and drained quinoa. 

►Toast the quinoa in the oil and seasonings for about a minute. 

►Add the water, salt and lemon juice, turn up the heat and bring it to a full rolling boil. 

►Turn the heat to the lowest setting, put the lid on and let it cook for about 15 minutes. 

►Take it off the heat and let it stand covered for 5 minutes, then give it a fluff. The quinoa is ready!

►Combine the tablespoon of olive oil and the garlic in a nonstick pan. 

►Turn the heat to medium and saute for about a minute. 

►Add the rest of the veggies in order, sauteing for about 2 minutes after each addition. 

►Stir in the oregano and chickpeas. 

►Stir in the quinoa.

Nutritional information

Per serving, about 265g: 256 calories (52 calories from fat); 5.8g fat (9%)(0.8g sat, 0.0g trans); 0mg cholesterol (0%); 130mg sodium (5%); 42.3g carbohydrates (14%); 7.8g fiber (31%); 9.7g protein; Vitamin A 66%; Calcium 9%; Vitamin C 101%; Iron 25%, Potassium 20%