Name: Spicy Tomato Chickpeas with Quinoa
Prep time: 5 min
Cook time: 30 min
Total time: 35 min
Cuisine: American
Ingredients: 1 cup dry quinoa; 2 cups water or vegetable broth; 1 tablespoon olive oil; 1 medium yellow onion, small diced; 1 tablespoon minced garlic; 2 14oz cans fire-roasted diced tomatoes, can substitute regular diced tomatoes; 2 15oz cans chickpeas, rinsed and drained; 1 tablespoon tomato paste; 1 teaspoon cumin; 1 tablespoon dried parsley; 1/2-1 teaspoon red pepper flakes, depending on spice preference; 1/2 teaspoon salt; 1/4 teaspoon pepper; spinach or arugula, optional for serving

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Spicy Tomato Chickpeas with Quinoa will be your new favorite vegan meal prep recipe! It uses pantry staples and takes just 30 minutes to make start to finish. Perfect for quick lunches and dinners throughout the week. Healthy, easy, and budget friendly too!

Bowl of spicy tomato chickpeas with quinoa and arugula

Chickpeas or garbanzo beans are a great vegan protein option! Quinoa is also a great protein source, so using them both in this healthy meal prep recipe packs an extra protein punch!

Chickpeas are also affordable! I always keep a few cans in my pantry.

How to make Spicy Tomato Chickpeas:

Ingredients You'll Need for this Vegan Meal Prep Recipe:

Onion and Garlic
Diced Tomatoes - I prefer fire-roasted, but regular is great too!
Tomato paste - Its adds extra depth of tomato flavor.
Chickpeas - Canned is great!
Quinoa
Spinach or Arugula - optional for serving
Broth - or water to cook the quinoa
Spices - Cumin, Dried Parsley, and Red Pepper Flakes

How to make it:

First, start by sautéing the onion and then garlic. Add the spices and tomato paste.
Then, add the canned tomatoes and chickpeas. Bring to a simmer and cook.
Meanwhile, cook up some quinoa.
Once the chickpeas and quinoa is finished, serve or dish up in meal prep containers with some greens.
Enjoy!

Check out this quick video!

Tips and Frequently Asked Questions:

Leftovers? How long do these spicy chickpeas keep?

This vegan recipe is awesome for meal prep because it keeps well in the fridge and reheats well.

The leftovers can be stored in the fridge for up to 5 days in an airtight container. The bowls can be eaten cold or reheated in the microwave.

Can this chickpea recipe be frozen?

Yes! You will want to freeze it without the fresh spinach or arugula.

The tomato chickpeas and cooked quinoa can be frozen for 3 months. It's a great recipe to stock your freezer with healthy meals.

How spicy is it? Can I adjust the spice level?

As written, I consider the chickpeas a mild-medium spice level, but it is extremely customizable.

The spice comes from the red pepper flakes, so you could add more, less, or even omit entirely if spice isn't your thing!

Spicy tomato chickpeas in a bowl with quinoa and arugula

What type of tomatoes are used?

Canned tomatoes are perfect for this recipe! So grab a couple from your pantry.

I love using fire-roasted diced tomatoes, but you can use regular diced tomatoes if that what you have. Petite diced tomatoes are another great option!

Can I use dry chickpeas instead of canned chickpeas?

Absolutely! But you'll need to soak and cook them first. Here is a great guide on how to cook dried chickpeas.

Once the chickpeas are cooked, you can use them in the recipe as directed.

Meal prep containers with vegan tomato chickpeas and quinoa

If you like this vegan meal prep recipe, here are some other chickpea recipes you should check out!

Chickpea Tikka Masala
Easy Homemade Hummus
Chickpea and Potato Curry - from Little Sunny Kitchen
Roasted Chickpea Salad - from This Healthy Table
Greek Chickpea Salad
Lemon Chickpea & Quinoa Mason Jar Salads

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Carrot Mug Cake

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This Carrot Mug Cake uses only a few simple ingredients including fresh grated carrots and cooks right in the microwave. Top the moist carrot cake with a dollop of cream cheese frosting for a delicious single serving dessert.

Author: Kathleen Hansen
Prep Time: 3 minutes
Cook Time: 2 minutes
Total Time: 5 minutes
Yield: 1 mug cake
Category: Dessert
Method: Microwave
Cuisine: American

Ingredients

Carrot Cake

¼ cup all-purpose flour
2 tablespoons brown sugar, light or dark
½ teaspoon baking powder
¼ teaspoon ground cinnamon
Small pinch of kosher salt
¼ cup milk, whole, low fat, or non fat
1 tablespoon canola oil, or other neutral oil
¼ teaspoon vanilla extract
3 tablespoon finely grated fresh carrots

Cream Cheese Frosting (optional)

2 tablespoons cream cheese, softened slightly in the microwave
2-3 tablespoons powdered sugar, adjust for consistency
⅛ teaspoon vanilla extract

Instructions

Mix Dry Ingredients - Add the dry ingredients (flour, brown sugar, baking powder, cinnamon, and salt) to a mug and stir to combine.
Add Wet Ingredients - Add the wet ingredients (milk, oil, vanilla) to the dry and stir to combine. Fold in the grated carrots to combine.
'Bake' in the Microwave - Cook the mug in the microwave for 1.5-2 minutes (cook time will vary). I like to start with 1.5 minutes and continue cooking in 5-10 second intervals. The cake is done when it is just set and still slightly sticky, but not wet, when you touch the top.
Frosting (Optional) - If using, mix up the Cream cheese frosting ingredients in a small bowl. You can soften the cream cheese in the microwave for a few seconds (do not melt it fully) so that you can easily mix up the frosting with a fork. No mixer needed.
Enjoy - Dollop the cream cheese frosting on top of the cake and enjoy immediately.

Notes

Use Fresh Grated Carrots - Do NOT use the store-bought shredded carrots for this recipe. They are too large and are too dry. Use the fine shred option on your box grater to quickly grate up the carrot.

Nutrition

Serving Size: 1 mug cake (without frosting)
Calories: 346
Sugar: 21.9 g
Sodium: 65 mg
Fat: 14.4 g
Carbohydrates: 49.8 g
Fiber: 2 g
Protein: 5.6 g
Cholesterol: 1.2 mg

Keywords: Carrot Mug Cake, Carrot Cake Mug Cake, Microwave Carrot Cake