Easy Middle Eastern Chickpeas and Quinoa

Name: Easy Middle Eastern Chickpeas and Quinoa
Prep time: 5 min
Cook time: 35 min
Total time: 40 min
Ingredients: 1 large red bell pepper (roasted and diced, see note 1); 4 cloves garlic (minced or pressed); 1 tablespoon Za’atar; 3 cups cooked chickpeas (2 15-ounce/400 gram can rinsed and drained); 2 tablespoons tomato paste; 1 teaspoon smoked paprika; 4 cups water; 2 medium bay leaves; 1 ½ cups quinoa (rinsed, see note 2); ¼ cup parsley (chopped, optional); salt and black pepper to taste

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Quick and easy Middle Eastern chickpeas and quinoa with flavorful za'atar spice blend is a delicious one-pot vegan recipe that makes a tasty dinner in 40 minutes or less. Made with nutritious plant-based ingredients and no added oil, it's a healthy source of protein with every satisfying mouthful. And it’s naturally gluten-free.

Pair this dish with an oil-free Fattoush salad, cucumber beetroot salad, or balsamic green bean salad for a meal to remember!

Cooked chickpeas and quinoa with red peppers and sesame seeds with chopped parsley in blue bowls.

I'm a HUGE fan of recipes with quinoa and beans because quick-cooking quinoa can be added to a pot of veggies and beans, and you won't spend hours in the kitchen (cooking or cleaning up).

With a few flavor tweaks, you can go for Mexican black beans and quinoa, Ethiopian orange quinoa, or down South with Cajun red beans and quinoa. So, let's visit the Middle East inspired by the traditional flavor of the zaatar spice blend and this easy quinoa recipe anyone can make.

Table of Contents

Ingredients and Notes
Recipe Variations
Step-by-Step Instructions
Pro Tips
Serving Suggestions
Storage and Reheating
Frequently Asked Questions
👩🏻‍🍳 Recipe

Ingredients and Notes

The ingredients for Middle Eastern chickpeas and quinoa with labels.

Za'atar Spice Blend. Za'atar is a traditional spice blend that features sesame seeds and sumac. I have a homemade za'atar blend that can be made in minutes, or you can pick one up at the grocery store.

Chickpeas (garbanzo beans). Use 3 cups of canned chickpeas or make your own in the Instant Pot.

Quinoa. I made this recipe with common white quinoa, but it can easily be made with red, black, or tri-colored quinoa.

Red Pepper. I love the flavor of roasted red pepper for this recipe, but if you're pressed for time, use a diced fresh pepper and cook it first before adding the garlic and za'atar. Another option is to use jarred red peppers. If they are packed in oil, I recommend rinsing them thoroughly in warm water.

Smoked Paprika. It enhances the smokiness of the roasted peppers and adds a touch of heat if you use the hot variety.

Please see the recipe card at the bottom of this post for the complete list of ingredients, measurements, and instructions.

Recipe Variations

Substitute 2 tablespoons of red pepper harissa paste for the tomato paste. This is handy if you freeze harissa paste or have a small, opened jar already.

Step-by-Step Instructions

Roasted red pepper slices are placed in a white bowl.

Clean and quarter the red pepper. Roast in the oven for 15-20 minutes until it softens and the skin begins to char. Once it's cooled, dice it.

Chickpeas and za'atar are stirred in a pot.

Heat a medium pot over medium-high heat. Add garlic and zaatar, then stir in the chickpeas and let them toast for 1-2 minutes.

Chickpeas and red pepper are stirred in a pot.

Stir in tomato paste, smoked paprika, and red pepper. Mix well.

Quinoa and broth with tomato paste in a pot.

Add water, quinoa, and bay leaf. Simmer for 15 minutes until the quinoa is tender and most of the liquid is absorbed.

Pro Tips

Chickpeas and quinoa with red pepper and chopped parsley in black cooking pot.

Red peppers are messy to roast. I recommend lining the baking sheet with parchment paper.
Rinse quinoa (unless you use pre-rinsed). This reduces bitterness and washes any dust from the bag.
Have all the ingredients prepped and ready before you start cooking the garlic. It goes fast, and you don't want to risk scorching the garlic or chickpeas.

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A note about salt

Salt can be tricky to cook with because other ingredients like chickpeas, tomato paste, and even some za'atar blends contain salt. For this reason, I recommend adding salt at the end of cooking.

Serving Suggestions

Cooked chickpeas and quinoa with red pepper and chopped parsley in blue bowls.

Garnish with chopped parsley and a smattering of sesame seeds or za'atar if desired.

Storage and Reheating

Leftovers can be stored in an airtight container in the refrigerator for 4-5 days.
Quinoa and chickpeas are freezer-friendly, and if stored in a freezer container or bag, they'll stay fresh for at least 3 months.
I usually reheat quinoa and chickpeas on the stove with a little added water to keep them from sticking to the bottom of the pan. Another tip is to allow the time to reheat on low. The microwave is always a quick option.

Frequently Asked Questions

Are garbanzo beans chickpeas?

Garbanzo beans and chickpeas are two names for the same pulse. You often find cans or bags of garbanzo beans in the US and the identical food called chickpeas throughout Europe and the Middle East.

Should you peel roasted chickpeas?

No, it isn't necessary to peel roasted peppers. Some of the peelings may naturally fall off after they cool. The broth or charred peeling adds a smoky flavor to your recipes.

Why do you recommend rinsing quinoa before cooking?

Quinoa grains have a natural coating known as saponins, which have a bitter taste. During processing and packaging, much of the saponins are rinsed away; however, some can remain, so it is always best practice to rinse quinoa before cooking it.

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