Meatless Monday – Chickpea Quinoa Salad

Going meatless once a week may reduce your risk of preventable chronic diseases such as obesity, cardiovascular disease, diabetes, and cancer due to reducing your intake of total fat and increasing intake of healthy alternatives. Just going meatless is not enough to reduce your risk, but it is a great step in the right direction. Preventing chronic diseases is nutrition as well as lifestyle related. (www.meatlessmonday.com)

chickpea-bajane-ck-l

Ingredients:
Quinoa:
2 teaspoons extra-virgin olive oil
1 garlic clove, minced
1 cup organic vegetable broth
1 cup water
1 cup uncooked quinoa
1 1/2 teaspoons chopped fresh thyme
1/4 teaspoon salt
Chickpea mixture:
2 teaspoons extra-virgin olive oil, divided
2 cups thinly sliced leek (about 1 large)
4 garlic cloves, chopped
2 1/2 cups sliced fennel bulb (about 1 large)
1 3/4 cups (1/4-inch-thick) slices carrot (about 3/4 pound)
1/2 teaspoon fennel seeds
1/2 cup white wine
1 cup organic vegetable broth
4 teaspoons chopped fresh thyme, divided
1 (14 1/2-ounce) can no-salt-added chickpeas, rinsed and drained
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (5-ounce) package baby spinach

Directions:
1. To prepare quinoa, heat 2 teaspoons oil in a large saucepan over medium-high heat. Add 1 garlic clove to pan; sauté 1 minute. Add 1 cup broth and next 4 ingredients (through 1/4 teaspoon salt); cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and quinoa is tender.
2. To prepare chickpea mixture, heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add leek and 4 garlic cloves to pan; sauté 5 minutes or until tender. Add remaining 1 teaspoon oil, fennel bulb, carrot, and fennel seeds; sauté 10 minutes or until vegetables are golden. Add wine; cook 3 minutes or until liquid almost evaporates. Stir in 1 cup broth, 2 teaspoons thyme, and chickpeas; cook 1 minute or until thoroughly heated. Remove from heat; stir in juice, 1/4 teaspoon salt, pepper, and spinach.
3. Place about 2/3 cup quinoa in each of 4 bowls; top each serving with about 1 1/2 cups chickpea mixture. Sprinkle each serving with 1/2 teaspoon thyme.

Yield: 4 servings (357 calories, 7.8 g total fat, 0.7 g saturated fat, 11.8 g protein, 60.4 g carbohydrate, 11.3 g fiber, 0 mg cholesterol)

Cooking Light, July 2010

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2 Comments

Filed under Nourish the Body

2 responses to “Meatless Monday – Chickpea Quinoa Salad

  1. Ani

    Looks great! I am a vegetarian (semi-vegan) and cutting out meat was one of the best decisions I ever made for my health. I have many recipes on my blog if you are in need of some other meatless options.

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