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In recent years, the Mediterranean diet has surged in popularity, celebrated not only for its delightful flavors but also for its numerous health benefits. This dietary pattern, characterized by an abundance of fruits, vegetables, whole grains, legumes, nuts, and healthy fats, is known for promoting heart health, aiding in weight management, and enhancing overall well-being. As part of this vibrant culinary tradition, quinoa and chickpeas stand out as two superfoods that seamlessly integrate into a variety of dishes, offering both nutrition and flavor.

One-Pot Mediterranean Quinoa and Chickpeas

Discover the deliciousness of the One-Pot Mediterranean Quinoa and Chickpeas recipe that combines vibrant ingredients for a quick and nutritious meal. This versatile dish features protein-packed quinoa and chickpeas, fresh vegetables, and aromatic spices, making it a perfect choice for busy nights. Easy to prepare and clean up, this recipe embodies the heart-healthy principles of the Mediterranean diet while delivering robust flavors. Perfect for any dietary preference, enjoy this wholesome meal with family and friends!
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Ingredients
  

1 cup quinoa, rinsed

1 can (15 oz) chickpeas, drained and rinsed

1 medium onion, diced

3 cloves garlic, minced

1 red bell pepper, chopped

1 zucchini, diced

1 can (14.5 oz) diced tomatoes, with juices

2 cups vegetable broth

1 teaspoon cumin

1 teaspoon smoked paprika

1 teaspoon dried oregano

1/2 teaspoon red pepper flakes (adjust for spice level)

Salt and black pepper, to taste

2 tablespoons olive oil

1/4 cup Kalamata olives, pitted and chopped

1/4 cup fresh parsley, chopped (for garnish)

1/4 cup feta cheese, crumbled (optional)

Instructions
 

Heat the Olive Oil: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and sauté for about 3-4 minutes until translucent.

    Add Garlic and Vegetables: Stir in the minced garlic, chopped red bell pepper, and zucchini. Sauté for another 4-5 minutes until the vegetables are tender.

      Season the Mixture: Sprinkle cumin, smoked paprika, dried oregano, red pepper flakes, salt, and black pepper over the veggies. Stir well to coat everything in the spices.

        Combine Quinoa and Chickpeas: Add the rinsed quinoa and drained chickpeas to the pot. Mix thoroughly to incorporate all ingredients.

          Add Tomatoes and Broth: Pour in the diced tomatoes (with juices) and vegetable broth. Stir to combine and bring the mixture to a boil.

            Simmer: Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 15-20 minutes or until the quinoa has absorbed the liquid and is fluffy.

              Add Olives: Once cooked, stir in the chopped Kalamata olives, adjusting the seasoning with more salt and pepper as needed.

                Serve: Remove from heat, fluff the quinoa with a fork, and garnish with freshly chopped parsley and crumbled feta cheese if using. Serve warm and enjoy a delicious Mediterranean meal!

                  Prep Time, Total Time, Servings: 10 minutes | 30 minutes | 4 servings