the chickpeas and quinoa

This meal prep friendly recipe is vegan, gluten-free, dairy-free, but still packed with protein from the chickpeas and quinoa. Great eaten cold and reheats well, this is your solution to busy weekday lunches. And the kick from the pepper flakes make it anything but boring.

Spicy Tomato Chickpeas with Quinoa


  1. 1 cup quinoa rinsed and drained
  2. 2 cups water or vegetable broth
  3. 1 tablespoon olive oil
  4. 1 medium yellow onion small diced
  5. 3 garlic cloves minced. or about 1 tablespoon
  6. 2 14oz cans petite diced tomatoes can sub normal diced tomatoes. I prefer the ones with no salt added so I can control the sodium
  7. 2 14oz cans chickpeas rinsed and drained
  8. 1 tablespoon tomato paste
  9. 1 teaspoon cumin
  10. 1 tablespoon dried parsley
  11. 1/2-1 teaspoon red pepper flakes depending on spice preference. Feel free to omit if
  12. 1/2 teaspoon salt
  13. 1/4 teaspoon pepper


  • Cook the quinoa according to package directions. In a small pot, bring the rinsed quinoa and water to a boil on medium-high heat. Cover and reduce the heat to a simmer. Allow to simmer covered for about 15-20 minutes until the water is absorbed. Remove from heat and fluff with a fork.
  • While the quinoa is cooking, prepare the tomato chickpeas. In a large sauté pan, heat the olive oil on medium-high heat. When shimmering, but not smoking, add the diced onions. Cook, stirring occasionally, for 3-5 minutes until translucent and slightly browned. Add the garlic and cook for an additional 30 seconds - 1 minutes, until the garlic is fragrant and softened.