Thursday, 18 April 2013

Low Fat
Chickpea & Zucchini
Quinoa Stew

I love it when side dishes actually have a dual role and can be eaten as a meal!
Well Quinoa, a high protein grain with the added goodness of chickpeas is a
Power Packed Protein Punch
Add in the zucchini and tomatoes and it is a complete meal! and Vegan too!
If you don't tell people that they are eating Quinoa visually; they actually think they are eating couscous, the cousin of pasta.
Quinoa is highly nutritious!

2 cup tomato puree

1 can chickpeas, rinsed and drained or 1 cup dried (*recipe below)

1 onion, peeled and chopped

1 small zucchini, washed,ends trimmed and sliced

4-5 sprigs of parsley, washed and finely chopped stems included

1 1/2 cup quinoa, rinsed and drained

1-2 tsp salt

pepper to taste

1 tbsp EVOO


Preheat a medium size saucepot. Add oil, onion and zucchini, sauté for 3-5 min on medium low (#5), stirring.  Pour in tomatoes, salt, pepper and parsley. Stirrig to mix together; turn up the heat and bring to a boil.  Add 1 cup of water.  Immediately reduce the heat to a simmer and cook for 30-40 minutes. *This can be made up to 2 days in advance and reheated*

Pour in quinoa, stir to blend. Cook until tender approx. 20min., stirring.  If it becomes too dry add some more water to make a stew like consistency.


*Place dried chickpeas in a pot of water large enough to cover the chickpeas by approx. 2".  Bring to a boil, reduce heat to #3-#4 and continue cooking for 1/2 hr.  Drain and rinse. Tip into tomato sauce and continue cooking for the recipe or until softened.*

Serves: 4-6
Enjoy with love!

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