Yineke Family

Quick and Easy Spiced Chickpea Bowls

Name: Quick and Easy Spiced Chickpea Bowls
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 6 servings
Ingredients: 1 tablespoon olive oil; 1/2 chopped onion; 1 clove garlic, minced; 1 tablespoon each – chili powder and cumin; 1 teaspoon each – turmeric and garam masala; 1 teaspoon sea salt; dash of each – cinnamon and cayenne (to taste); two 14-ounce cans chickpeas, drained and rinsed; two 14-ounce cans fire-roasted diced tomatoes; cucumbers; couscous; mint, parsley, cilantro; yogurt or hummus; olive oil; lemon juice; toasted pita wedges

6 servings

porcie

10 minutes

aktívny čas

30 minutes

celkový čas

Začať variť

Ingrediencie

1 tablespoon olive oil

1/2 chopped onion

1 clove garlic, minced

1 tablespoon each – chili powder and cumin

1 teaspoon each – turmeric and garam masala

1 teaspoon sea salt

dash of each – cinnamon and cayenne (to taste)

two 14-ounce cans chickpeas, drained and rinsed

two 14-ounce cans fire-roasted diced tomatoes

cucumbers

couscous

mint, parsley, cilantro

yogurt or hummus

olive oil

lemon juice

toasted pita wedges

Postup

Heat the olive oil in a large skillet over medium heat. Add the onion; saute until soft. Add the garlic, spices, salt, and chickpeas – stir until very fragrant. Add the tomatoes (undrained) and simmer for 20 minutes while you prep the other ingredients.

Chop the cucumber, cook the couscous, and mince the herbs. Arrange bowls with desired amounts of all ingredients. Voila!

Výživové hodnoty

Veľkosť porcie

Kalórie

181

Celkový tuk

4.9 g

Nasýtený tuk

0.6 g

Nenasýtený tuk

Trans tuk

0 g

Cholesterol

0 mg

Sodík

887.4 mg

Celkové sacharidy

27.4 g

Vláknina

8.1 g

Cukry

6.7 g

Bielkoviny

6.5 g