As I get busier with my business, I’m finding it harder to find time to make whole food meals that are tasty and agree with my taste buds. This is not to say that whole foods don’t taste good, they do, I just like to spend a little less time in the kitchen so I can spend it on other things. So what do you do when you’re short on time and you want some delicious, filling, and whole foods?
As much as I believe that meal planning is a time saver (and it is!), sometimes things pop up, life happens, I take on extra clients, or I’m busy training for my own races. There are some days of the week that are super busy for me and I don’t have a lot of time to cook. Yesterday was one of those days. Even though I had planned out my meal, it would of taken too long to cook, so I looked in my fridge and thought to myself, I’m going to create my own meal. It consisted of chickpeas, quinoa, tomatoes, and spices. I already had cooked chickpeas (I also have some cooked beans on hand in the fridge) and some leftover quinoa (I keep some type of whole wheat grain in the fridge) and mixed it up with fresh tomatoes from my garden and then spiced it up.
Another time-saving approach is to have some cut vegetables in your fridge. I generally cut up veggies every 3 days as I use them so often. Having some veggies on hand, that you can use at a moment’s notice to either put into a meal or simply snack on is a great short-cut to save time when cooking.
Now this meal has everything. Protein, carbs, and lots of nutrients. It’s low in fat, it tastes delicious and the chickpeas make it filling. So here’s what I came up with.
Tomato Chickpea Stew with Quinoa
- 1 onion chopped
- ¼ cup vegetable broth or water
- 1 sweet green pepper chopped
- 1 sweet yellow pepper chopped
- 2 cloves garlic minced
- 1 tsp of cumin
- 1 tsp of tumeric
- ½ tsp of dried basil
- 1⁄4 tsp pepper
- 1⁄4 tsp hot pepper flakes
- 1 (28 oz/796 ml) diced no-salt-added tomatoes or fresh tomatoes
- 1 (19 oz/540 ml) chickpea drained and rinsed or used cooked chickpeas
- 1⁄2 cup chopped fresh parsley
- ¼ cup green onion, sliced thin for garnish
- 1 cup whole wheat couscous, quinoa, or whole grain rice
- In a saucepan or pot, heat vegetable broth over medium heat and sautee the onion, garlic, peppers, cumin, turmeric, pepper, dried basil, and hot pepper flakes for 5 minutes.
- Add the tomatoes, chickpeas, and half of the parsley; bring to boil. Reduce heat and simmer. stirring often, until slightly thickened, about 10 minutes.
- Stir in remaining parsley; cook for 2-3 minutes.
- In a bowl, stir quinoa with 1-1/2 cups boiling water; cover with plastic wrap and let stand for 5 minutes. Fluff with fork. If you would like to add more flavour, mix it up with vegetable broth.
- Garnish with green onion and season.
Eat Clean & Live Green!
Your Compassionate Coach,