3 ratings

Quinoa with Mustard Greens and Chickpeas Recipe

Name: Quinoa with Mustard Greens and Chickpeas Recipe
Yield: 2
Ingredients: 3/4 cup quinoa; cooking spray; 2 cloves garlic, pressed or minced; 6 cup mustard greens, stemmed and cut into bite-sized pieces; one 14-ounce can chickpeas, drained; juice of ½ lemon; 2 tablespoon tahini; 1 teaspoon olive oil; 2 tablespoon hot water; 2 tablespoon lemon juice; kosher salt, to taste; 3 -5 dashes hot sauce; 1/4 cup feta cheese, crumbled, for serving; 2 tablespoon sunflower seeds, toasted, for serving

December 19, 2011

Kath Younger

Quinoa with Mustard Greens and Chickpeas

Here’s a quick and easy way to work more veggies into your diet. Mustard greens are an excellent source of vitamins A and C, and quinoa keeps you feeling full and satisfied. Lemon-tahini dressing adds an extra dimension of flavor to this delicious meal.

Click here to see Quinoa: The Heart-Healthy Food with a Quirky Name.

Servings

730

Calories Per Serving

Ingredients

3/4 cups quinoa
Cooking spray
2 cloves garlic, pressed or minced
6 cups mustard greens, stemmed and cut into bite-sized pieces
One 14-ounce can chickpeas, drained
Juice of ½ lemon
2 tablespoons tahini
1 teaspoon olive oil
2 tablespoons hot water
2 tablespoons lemon juice
Kosher salt, to taste
3 -5 dashes hot sauce
1/4 cup feta cheese, crumbled, for serving
2 tablespoons sunflower seeds, toasted, for serving

Directions

Cook the quinoa according to the package directions. Heat a skillet over medium heat and coat with cooking spray. Add the garlic and sauté for 1 minute, adding a tablespoon of water if it begins to stick. Stir in the mustard greens along with more water, if necessary, and cook until wilted and tender, about 3-4 minutes. Add the chickpeas and cook until hot, about 2-3 minutes. Remove from heat and squeeze the lemon juice over chickpeas and greens.

Meanwhile, in a large bowl, whisk together the next 6 ingredients (tahini through hot sauce) for the dressing. Add the quinoa and hot greens and chickpeas. Toss together with the dressing. Serve topped with feta cheese and sunflower seeds.

Nutritional Facts

Servings2

Calories Per Serving730

Total Fat26g40%

Sugar11gN/A

Saturated3g13%

Protein31g62%

Carbs101g34%

Vitamin A257µg29%

Vitamin B60.9mg46.2%

Vitamin C134mg100%

Vitamin E6mg30%

Vitamin K441µg100%

Calcium387mg39%

Fiber24g98%

Folate (food)252µgN/A

Folate equivalent (total)252µg63%

Iron9mg52%

Magnesium248mg62%

Monounsaturated10gN/A

Niacin (B3)3mg17%

Phosphorus676mg97%

Polyunsaturated9gN/A

Potassium1366mg39%

Riboflavin (B2)0.5mg29.3%

Sodium1169mg49%

Thiamin (B1)0.6mg41.1%

Zinc4mg29%