Quinoa with Chickpeas & Medjool Dates

Quinoa with Chickpeas & Medjool Dates

Ingredients

  • 1⅓ cups (330 mL) water
  • 1 cup (250 mL) quinoa
  • ½ cup (85 g) canned chickpeas, rinsed and drained
  • ½ cup (100 g) grape tomatoes, halved 
  • 1 piece 15 cm (6 inch) of an English cucumber, cut in half and thinly sliced
  • ¼ cup (15 g) fresh cilantro, chopped
  • 6 Natural Delights Medjool Dates, pitted and chopped
  • 3 green onions, thinly sliced
  • 3 tbsp. olive oil
  • 3 tbsp. fresh lemon juice
  • ⅓ cup (50 g) crumbled feta cheese
  • ¼ cup (30 g) toasted sliced almonds

Preparation

  1. Bring the water and quinoa to a boil in a medium saucepan. Reduce the heat and simmer, covered, for 12 minutes. Remove from heat and let stand for 10 minutes. Fluff with a fork and let cool to room temperature, about 10 minutes.
  2. Transfer the quinoa to a bowl and add the chickpeas, tomatoes, cucumber, dates, cilantro, green onions, olive oil and lemon juice. Season with salt and pepper and sprinkle with the feta and almonds.
Makes 2 cups. Serves 4 as a side dish.
Total Time: 50 minutes

Nutritional analysis per serving:

Calories: 470, Total Fat: 19 g, Saturated Fat: 4 g, Trans Fat: 0 g, Monounsaturated Fatty Acids: 10.73, Polyunsaturated Fatty Acids: 3.48, Cholesterol: 10 mg, Sodium: 240 mg, Potassium: 762 mg, Carbohydrate: 68 g, Fibre: 8 g, Sugar: 26 g, Protein: 12 g, Vitamin A: 10%, Vitamin C: 20%, Calcium: 15%, Iron: 30%