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Heart Healthy Dinner Ideas: 5 Flavors to Savor Tonight

Delicious Heart Healthy Dinner Ideas: 5 Flavors to Savor Tonight

Explore heart healthy dinner ideas with a vibrant quinoa and chickpeas dish that's easy to prepare and bursting with flavor.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner Delights
Cuisine: Healthy
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Quinoa
  • 1 cup quinoa Rinsing quinoa helps remove its natural coating, or saponin, for a better flavor.
  • 2 cups vegetable broth Using broth adds depth and flavor; feel free to substitute with water in a pinch.
For the Vegetables
  • 1 cup cherry tomatoes, halved The natural sweetness of cherry tomatoes complements the dish beautifully.
  • 1 cup spinach, chopped Spinach adds a healthy dose of iron and vitamins.
For the Chickpeas
  • 1/2 cup chickpeas, drained These protein-packed legumes make the dish hearty and fulfilling.
For the Dressing
  • 1/4 cup olive oil Olive oil enhances flavor while providing healthy fats; opt for extra virgin for added benefits.
  • 2 cloves garlic, minced Garlic not only adds zest but also offers numerous health benefits.
  • 1 whole lemon, juiced Fresh lemon juice brightens the flavors and gives a refreshing twist.
Seasoning
  • salt to taste
  • pepper to taste

Equipment

  • Pot
  • Large Pan

Method
 

Steps
  1. Rinse quinoa under cold water. Start by thoroughly rinsing 1 cup of quinoa to remove any bitterness.
  2. Boil broth in a pot. In a medium pot, bring 2 cups of vegetable broth to a hearty boil.
  3. Simmer quinoa. Once boiling, add the rinsed quinoa, reduce the heat, and cover. Let it simmer for about 15 minutes.
  4. Sauté garlic. In a large pan, heat 1/4 cup of olive oil over medium heat and add 2 cloves of minced garlic. Sauté until fragrant.
  5. Add vegetables. Toss in 1 cup of halved cherry tomatoes and 1 cup of chopped spinach. Cook until the spinach wilts.
  6. Mix chickpeas and quinoa. Gently fold in 1/2 cup of drained chickpeas along with the cooked quinoa.
  7. Drizzle lemon juice. Squeeze the juice of 1 lemon over the mixture, then season with salt and pepper to taste.
  8. Serve warm. Plate your heart healthy quinoa and chickpeas, enjoying the colorful presentation.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 45gProtein: 12gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gSodium: 300mgPotassium: 600mgFiber: 10gSugar: 3gVitamin A: 1500IUVitamin C: 30mgCalcium: 60mgIron: 3mg

Notes

Optional: Garnish with freshly chopped parsley for added freshness.

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