Quinoa Pilaf with Veggies and Chickpeas

Ingredients and Weight:

• Quinoa: 500g
• Carrots: 150g, chopped
• Celery: 100g, chopped
• Zucchini: 150g, chopped
• Garbanzo Beans (Chickpeas): 200g, cooked
• Extra Virgin Olive Oil: 3 tablespoons
• Chicken Broth: 500ml
• Fresh Parsley: 50g, chopped
• Salt and Pepper: to taste

Preparation Time:

• Preparation Time: 45 minutes
• Cooking Time: 30 minutes

Difficulty Level:

Level 3 (Moderate difficulty)

Preparation Method Steps:

1. Preheat the oven to 375°F.
2. In a large saucepan, heat the olive oil and add the chopped carrots and celery. Sauté for 3-4 minutes until slightly tender.
3. Add the quinoa and stir to combine. Pour in the chicken broth and bring to a boil. Reduce heat and let it simmer for 15 minutes.
4. Stir in the cooked chickpeas and chopped zucchini. Season with salt and pepper.
5. Transfer the mixture to a baking dish and bake for 10-15 minutes until the top becomes slightly crispy and the veggies are tender.
6. Remove from the oven, sprinkle with chopped fresh parsley, and serve.

Nutritional Information:

• Calories: Each serving provides around 450 calories.
• Carbohydrates: Quinoa is a good source of complex carbs.
• Protein: Chickpeas add protein to this dish.
• Fiber: Vegetables and quinoa provide fiber for a healthy digestive system.
• Fats: The olive oil adds healthy fats to the dish.

Dish Characteristics:

• This dish is a healthy and flavorful blend of grains, veggies, and protein-rich chickpeas.
• The quinoa pilaf has a slightly crispy top layer with tender veggies throughout.
• It is suitable for a main course or as a side dish for a special meal.

User Comments:

1. "The flavors were amazing! The quinoa pilaf was a hit with my family."
2. "I love the combination of quinoa and chickpeas. This dish was delicious and healthy."
3. "Baking the pilaf gave it a nice crispy texture. Will make this again!"

Special Precautions and Tips:

• Make sure to use cooked chickpeas, either from a can or pre-cooked in water.
• Adjust the seasoning according to your taste preference.
• For best results, use fresh vegetables for maximum flavor and nutrition.