Indian-Inspired High Fiber Vegan F At u qea
A delicious and heart-healthy Indian-inspired F At u qea recipe that is rich in soluble fiber, plant-based proteins, and healthy fats, perfect for lowering high cholesterol levels.
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 can chickpeas, drained and rinsed
- 1 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp ginger, grated
- 1 tsp turmeric powder
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1/2 tsp cinnamon
- 1/2 tsp cayenne pepper
- 1 cup spinach, chopped
- 1/2 cup coconut milk
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions
In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until quinoa is cooked and water is absorbed.
In a large skillet, heat olive oil over medium heat. Add chopped onion, garlic, and ginger. Saute until onion is translucent.
Add turmeric, cumin, coriander, cinnamon, and cayenne pepper to the skillet. Stir to combine and cook for another minute.
Add chickpeas, spinach, and coconut milk to the skillet. Stir well and simmer for 5-7 minutes until spinach is wilted.
Season with salt and pepper to taste. Serve the chickpea and spinach mixture over cooked quinoa. Garnish with fresh cilantro.
Estimated Nutrition
Per serving
| Calories | 300 |
| Protein (g) | 15 |
| Carbs (g) | 45 |
| Fiber (g) | 12 |
| Sugar (g) | 5 |
| Saturated fat (g) | 2 |
| Trans fat (g) | 0 |
| Sodium (mg) | 500 |
| Cholesterol | 0 |