Quinoa, Kala Chana & Veggies Soupy Bowl (No Onion, Garlic)
This Kala Chana Soupy Bowl is a wholesome, nutritious, and hearty single-meal dish. It combines boiled black chickpeas (kala chana), cooked quinoa, and seasonal vegetables no onion, garlic to create a Jain friendly, high-protein, high-fiber meal. Packed with vitamins, minerals, and plant-based protein, it's perfect for weight loss, diabetes management, and overall health.
Nutrition Facts
Per serving
Energy
99 kcal
Protein
4 g
Carbs
18 g
Fat
2 g
Fiber
5 g
Ingredients
Cumin seeds
1 tsp (3g)
Soaked Black Chickpeas
1 cup (200g)
Turmeric powder
0.5 tsp (2.5g)
Plain Water
4 medium glass (1000g)
chopped tomato
0.5 small cup (50g)
Ginger, fresh
1 tsp grated (2g)
Coriander Powder
1 tsp (2g)
Olive Oil
1 tsp (5g)
Fresh Coriander Leaves (chopped)
2 tbsp (10g)
Chopped Green Chilli
2 tsp (4g)
Quinoa Boiled
2 tbsp (30g)
Carrot
0.25 cup, chopped (50g)
Green Beans (Chopped)
0.25 small cup (25g)
Yellow Bell Pepper
0.25 cup, chopped (50g)
Instructions
Preparation
Drain the soaked kala chana and rinse them under running water.
In a pressure cooker, add kala chana and water. Pressure cook for 4-5 whistles or until the chana is cooked.
Cook/ Boil quinoa.
Cooking Steps
In a separate pan, heat oil over medium heat.
Add cumin seeds and let them splutter.
Add chopped tomatoes, green chili, grated ginger, coriander powder, turmeric powder, and salt. Mix well and cook until the tomatoes turn mushy.
Add the chopped vegetables and sauté for 2–3 minutes.
Add the boiled kala chana along with the water it was cooked in. Mix well.
Bring the soup to a boil and let it simmer for 5-7 minutes over low heat.
Stir in the cooked quinoa and let the soup simmer for an additional 2 minutes. Adjust salt and spices as per taste.
Garnish with fresh coriander leaves and serve hot.