To be fair – I do not think you could ever go wrong with something saucy & spicy. And when you combine it with some chickpeas, tomato and coconut milk, there is no way you could go wrong. These soft beans in a creamy, rich and spicy sauce on top of fluffy quinoa and served with some thick greek yoghurt. The perfect lunch.
What is special about this dish?
Usually you you use cajun seasoning to marinate something, which you then fry or grill. So mostly that it becomes crispy. You could definitely do this with chickpeas but in this recipe it is used to make a sauce in which the chickpeas are in. It is not like any other sauce, maybe a bit like the tomato – coconut mixture in tikka masala but without the curry spices.
And we do no serve them on a regular salad or bowl but with some greek yoghurt, which adds a lot of flavour and its richness pairs perfectly with the sauciness of the chickpeas. Also the quinoa soaks up the sauce perfectly and completes the dish.
Is this dish healthy?
Yes, yes, yes! The quinoa, as a food of the month January, is loaded with protein, carbohydrates and fibre. Plus many essential vitamins and minerals. Then we have the greek yoghurt, which also is an excellent source of protein.
he chickpeas, also, are packed with fibre, which helps you with digestion and they are a great source of plant based protein. For all those who currently are or are considering a plant based diet – chickpeas are a great staple to always have at home. Plus, they are super handy and convenient since you can buy them pre-cooked and canned. Just make sure you drain and wash them before eating, otherwise you will eat the liquid they are stored in, which can cause you having gas in your stomach.
How to make this dish
This is one of those dishes, which you can make in one pan. You start by frying some onion and oregano in some oil. Once these become nice, glassy and fragrant, you can add the chickpeas and the (homemade) cajun spice mix. This is just fried for a few minutes, so the flavours really are absorbed. Now we are adding some tomato paste mixed with water to thin it out, and some canned coconut milk. This makes the sauce nice and rich. This can now simmer for about 5 minutes before we add in some sort of greens such as arugula or spinach. Once this has wilted down we are ready to serve it.
For this you quickly whip the greek yoghurt with a spoon, so it gets nice and creamy and then spread it on the bottom of a bowl or plate. Add the quinoa on top and then the chickpeas along with the sauce. You can garnish with some parsley and that’s already it! Fairly simple!
How and when to best have it + meal prep?
This works great as a quick lunch to have during a busy day. You could for example also make it a bit saucier and serve it with some naan bread as a comforting dinner. The chickpeas do work very well for meal prep. You can either reheat them in the microwave or with a splash or water or coconut milk on the stove.
Super Easy & Saucy 15-Minute Cajun Chickpea Bowl
Creamy, saucy, spicy chickpeas flavoured with cajun spice and serve with some rich greek yoghurt and fluffy quinoa to round up the tanginess of the chickpeas.
What you will need
- 120 g quinoa
- 1 yellow onion
- 1 tbsp olive oil
- 1 can chickpeas
- 3 tbsp tomato paste
- 3 tbsp water
- 4 tbsp canned coconut milk
- 1 handful arugula or spinach
- 200 g greek yoghurt
- 1 tsp oregano
For the Cajun Spice Mix: (or just use 1,5 tbsp cajun spice mix)
- 2 tsp paprika powder
- 1/2 tsp salt
- 1/2 tsp cayenne pepper
- 1 tsp cumin
- 1/2 ts chili flakes
- 1 tsp garlic powder
- 1/4 tsp pepper
How to
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Prepare the quinoa according to package intructions or just cover it with twice the amount of water and add some salt. Then bring to a boil, the reduce to simmer and let simmer until all water is absorbed. Then turn down to very low heat, cover and let it stand and fluff until finished with the rest.
In a pan heat up the oil. Finely dice the onion and fry it along with the oregano for 1-2 minutes until fragnant. Drain and wash the chickpeas and add them to the pan along with the cajun spice mix. Fry for about 2-3 minutes.
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Combine the tomato paste with the water. Add this and the coconut milk to the chickpeas and let simmer for about 5 minutes. Add in the arugula and let it wilt down.
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Whisk the greek yoghurt with a spoon so it is creamy and spread it onto the bottom of a bowl of plate. Top with the quinoa and the chickpeas. Serve with some parsley and enjoy!
I hope you’ll enjoy this and have fun cooking this!
Enjoy,
Love,
Katie
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