Spiced Quinoa Chickpea Stew
1 serving of spiced quinoa chickpea stew contains 295 Calories. The macronutrient breakdown is 53% carbs, 33% fat, and 13% protein. This is a good source of protein (17% of your Daily Value), fiber (29% of your Daily Value), and potassium (12% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 5 minutes
- Cook Time
- 40 minutes
Ingredients
Directions
- In a large pot over medium heat, add the water, onion, red pepper, fennel, garlic, salt, pepper, curry powder, fennel seed, paprika, dried basil, cinnamon, nutmeg, and allspice. Stir through, cover, and cook for 6-8 minutes, stirring occasionally. Add wine, bring to a boil and let boil for a couple of minutes.
- Then add quinoa, chickpeas, water (start with 2 cups) and bay leaf and stir through. Bring mixture to a boil, then reduce heat to medium/medium-low, cover and let cook for 18-22 minutes. Once quinoa is cooked, and most of the liquid is absorbed, stir in raisins, remove from heat and let sit for 3-4 minutes. If the liquid is absorbed but quinoa isn’t tender, add the extra ¼ cup of water and cook another few minutes. Season to taste with additional salt and pepper if desired. Serve, with a sprinkling of nuts if desired.
Nutrition Facts
For 1 serving of spiced quinoa chickpea stew (289g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 295 | |
| Fats | 11g | 14% |
| Saturated fats | 1g | 4% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 624mg | 27% |
| Carbs | 40g | 14% |
| Net carbs | 32g | |
| Fiber | 8g | 29% |
| Sugar | 8g | |
| Protein | 10g | |
| Calcium | 80mg | 8% |
| Iron | 4mg | 45% |
| Potassium | 562mg | 12% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 7μg | |
| Beta carotene | 591μg | |
| Caffeine | 0mg | |
| Choline | 55mg | 10% |
| Copper | 0.4mg | 45% |
| Fluoride | 59μg | |
| Folate (B9) | 85μg | 21% |
| Lycopene | 1μg | |
| Magnesium | 110mg | 26% |
| Manganese | 2mg | 104% |
| Niacin | 1mg | 9% |
| Pantothenic acid | 1mg | 12% |
| Phosphorus | 267mg | 38% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 9% |
| Selenium | 4μg | 8% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 12% |
| Vitamin A IU | 1114IU | |
| Vitamin A | 56μg | 6% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 47% |
| Vitamin C | 36mg | 40% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 15% |
| Vitamin K | 22μg | 18% |
| Zinc | 2mg | 21% |
| Sugars | ||
| Sugar | 8g | |
| Sucrose | 1g | |
| Glucose | 3g | |
| Fructose | 3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 11g | |
| Fats | ||
| Saturated fats | 1g | 4% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 5g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0.1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.4g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 0.4g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.3g | |
| Leucine | 1g | |
| Lysine | 0.5g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.4g | |
| Proline | 0.5g | |
| Serine | 0.4g | |
| Threonine | 0.3g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 0.4g | |
