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Lemon & Herb Chickpea and Quinoa Bowl

This is a delicious recipe from my latest book – The Personalised Nutrition Guide to Menopause. This dish is packed with fresh herbs for flavour and antioxidants. Here I have used quinoa for its distinctive nutty flavour but you could substitute brown rice or millet instead. The addition of chickpeas is a great way to add protein, fibre and phytoestrogens.  Serve on its own or for a higher protein option accompany with a piece of fish, chicken or cooked tempeh.

Lemon & Herb Chickpea and Quinoa Bowl

Preparation time: 10 minutes

Cooking time: 25 minutes

Serves 4

Ingredients

150g quinoa or millet

350ml Vegetable stock

80ml olive oil

1 red onion, finely chopped

1tsp cumin seeds

Juice and zest of 2 lemons

¼ tsp ground cumin

¼ tsp ground coriander

¼ tsp cinnamon

Pinch of salt

1 cucumber, deseeded and diced

4 tomatoes, deseeded and diced

1 roasted pepper, sliced

2 large handfuls of parsley finely chopped

1 large handful of mint, finely chopped

1 preserved lemon, rind only finely chopped

1 can chickpeas, drained.

Instructions

  1. Place the quinoa in a small pan and add the vegetable stock. Bring to a boil, cover and simmer for 15 minutes. Turn off the heat and leave the quinoa to steam (lid covered) for 5-10 minutes. Cool.
  2. Heat a frying pan and briefly toast the cumin seeds until lightly golden. Remove from the pan. Add a dash of the oil and add the onion. Fry for 5 minutes until the onion is softened.
  3. Mix the remaining olive oil with the lemon juice and spices. Place the quinoa in a bowl and toss in the remaining ingredients. Season to taste.

 

Nutrition per serving 470kcal, Total Fat 29g of which saturates 4.4g, Carbohydrates 38g of which sugars 4.7g, Fibre 5.1g, Protein 10g

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