Ingredients with Measurements:
- 1 cup quinoa
- 2 cups water
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 small pumpkin or squash, peeled and diced
- 1 bunch kale, stemmed and chopped
- 1/4 cup raisins
- 1/4 cup chopped almonds
- 1/4 cup chopped fresh parsley
- 1/4 cup crumbled feta cheese
Special equipment needed:
- Large pot with lid
- Large skillet
- Baking sheet
- Mixing bowl
Step-by-step instructions:
1. Rinse the quinoa in a fine-mesh strainer and place it in a large pot with 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the water is absorbed and the quinoa is tender.
2. In a large skillet, heat the olive oil over medium heat. Add the onion and garlic and cook for 3-4 minutes, or until softened.
3. Add the cumin, smoked paprika, salt, and black pepper to the skillet and stir to combine.
4. Add the chickpeas and pumpkin or squash to the skillet and stir to coat with the spices. Cook for 10-15 minutes, or until the pumpkin or squash is tender and the chickpeas are slightly crispy.
5. In a mixing bowl, combine the cooked quinoa, pumpkin or squash mixture, chopped kale, raisins, chopped almonds, and chopped parsley. Toss to combine.
6. Divide the quinoa mixture among four bowls. Top each bowl with crumbled feta cheese.
Time:
Preparation time: 20 minutes
Cooking time: 30 minutes
5. Temperature:
Quinoa: simmer on low heat
Pumpkin or squash mixture: medium heat
Baking sheet: 375°F (190°C)
Serving size:
4 servings
Nutritional information:
Calories per serving: 450
Total fat: 16g
Saturated fat: 3.5g
Cholesterol: 10mg
Sodium: 540mg
Total carbohydrates: 66g
Dietary fiber: 12g
Total sugars: 13g
Protein: 16g
Substitutions for ingredients:
- You can use any winter squash or pumpkin in place of the pumpkin or squash called for in the recipe.
- You can use any type of nut in place of the almonds.
- You can use any type of cheese in place of the feta cheese.
Variations:
- You can add other vegetables to the pumpkin or squash mixture, such as bell peppers or zucchini.
- You can use different spices to flavor the pumpkin or squash mixture, such as curry powder or chili powder.
- You can use different types of beans in place of the chickpeas, such as black beans or kidney beans.
Tips and tricks:
- To make this recipe vegan, omit the feta cheese or use a vegan cheese substitute.
- To save time, you can use canned pumpkin instead of fresh pumpkin or squash.
- To make this recipe gluten-free, make sure to use certified gluten-free quinoa.
Storage instructions:
Store any leftover quinoa bowl in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
To reheat the quinoa bowl, place it in a microwave-safe dish and microwave on high for 1-2 minutes, or until heated through.
Presentation ideas:
Serve the quinoa bowl in a shallow bowl or plate to show off the colorful ingredients.
Garnishes:
Sprinkle some chopped fresh parsley or cilantro over the top of the quinoa bowl for added flavor and color.
Pairings:
This quinoa bowl pairs well with a side salad or some crusty bread.
Suggested side dishes:
- Mixed greens salad with a vinaigrette dressing
- Roasted sweet potatoes
- Garlic bread
Troubleshooting advice:
- If the pumpkin or squash is taking too long to cook, you can cover the skillet with a lid to help steam it.
- If the quinoa is too dry, you can add a splash of vegetable broth or water to moisten it.
Food safety advice:
Make sure to wash all produce before using it in the recipe.
Food history:
Quinoa is an ancient grain that originated in the Andean region of South America. It has been cultivated for over 5,000 years and was considered a sacred food by the Incas.
Flavor profiles:
This quinoa bowl has a savory and slightly sweet flavor, with hints of smokiness from the paprika.
Serving suggestions:
Serve this quinoa bowl as a main dish for lunch or dinner.
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