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cooked quinoa with chickpeas with red pepper, sesame seeds, and chopped parsley in black bowl.
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Easy Middle Eastern Chickpeas and Quinoa

Easy Middle Eastern chickpeas and quinoa with traditional za’atar spice blend is a delicious, one-pot vegan recipe with no added oil that’s high in protein and made in 40 minutes or less.
Prep Time5 minutes
Cook Time35 minutes
Total Time40 minutes
Course: Main Course
Cuisine: Middle Eastern
Diet: Vegan
Servings: 4
Calories: 464kcal
Author: Denise Perrault

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
US Customary - Metric

Instructions

  • Preheat the oven to 425 F (220 C) and line a baking sheet with parchment paper.
  • Rinse and cut the pepper into quarters, cleaning out the stem and seeds. Place it on the baking sheet, skin-side up, and roast it in the oven for 15-20 minutes until the skin starts to brown and char.
  • Prep the rest of the ingredients while the pepper roasts.
  • Once the pepper has roasted, remove it from the oven. Dice it and set it aside.
  • Heat a medium pot to medium-high heat. Add the garlic and 1 tablespoon Za’atar. Stir constantly for 30 seconds, being careful that the garlic doesn’t scorch.
  • Add the chickpeas and stir them constantly for 1-2 minutes to allow them to brown a bit.
  • Stir in the diced pepper, 2 tablespoons tomato paste, and 1 teaspoon smoked paprika. Mix everything well.
  • Add 4 cups of water, 2 bay leaves, and rinsed quinoa. Stir the bottom of the pot to clear it. Bring the pot to a simmer. Cover and let the quinoa cook for 15 minutes until tender and most of the water is absorbed.
  • Taste and add salt and/or black pepper if desired.
  • Garnish with chopped parsley, if using.

Notes

  1. If you substitute with jarred roasted peppers, rinse them in warm water to remove any oil. This will increase the fat content of the recipe, but it is a convenient substitute if you need one.
  2. I recommend rinsing quinoa before cooking it. This helps reduce any bitter flavor. Skip this step if your quinoa states that it’s been pre-rinsed.
  3. The total time for this recipe assumes you are roasting your own red pepper and are prepping everything else while it roasts.
  4. Store leftovers in an airtight container for 4-5 days in the refrigerator or 3 months in the freezer.
  5. Reheat on the stove on low heat with a little water added. This recipe also reheats well in the microwave.

Nutrition

Calories: 464kcal | Carbohydrates: 81g | Protein: 21g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 2g | Sodium: 92mg | Potassium: 937mg | Fiber: 16g | Sugar: 9g | Vitamin A: 2051IU | Vitamin C: 62mg | Calcium: 134mg | Iron: 9mg