Ethiopian-Inspired Spiced Chickpea Grain Bowl
A vibrant, protein-rich grain bowl featuring pressure-cooked chickpeas seasoned with traditional Ethiopian spices, served over a mix of teff and quinoa with sautéed greens and fresh vegetables. This dish offers a nutritious, plant-based meal that highlights authentic flavors through approachable pressure cooking techniques.
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Overview
This Ethiopian-inspired spiced chickpea grain bowl combines the hearty texture of pressure-cooked chickpeas with bold, traditional berbere spices. Served over a wholesome blend of teff and quinoa grains, it is complemented by sautéed dark leafy greens and fresh vegetables to create a colorful, nutrient-dense, and satisfying plant-based meal.
Why you’ll love it
This dish is packed with protein and fiber thanks to chickpeas and whole grains, making it filling and balanced. The use of berbere spice gives it an authentic warmth and depth without overwhelming heat. Pressure cooking chickpeas drastically reduces cooking time while retaining their creamy texture. It’s also very versatile and perfect for quick weeknight dinners or meal prep.
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Ingredient notes
- Chickpeas: Use dried chickpeas for best texture and flavor. Soak overnight to reduce cooking time and improve digestibility.
- Teff: A gluten-free ancient grain with a mild, earthy taste. Common in Ethiopian cuisine.
- Quinoa: Adds nuttiness and helps lighten the grain mixture.
- Berbere spice: A traditional Ethiopian spice blend; adjust quantity to taste for preferred heat level.
- Greens: Use kale or collard greens for authentic flavor and texture.
Serving & storage
Serve warm as a complete meal. Garnish with fresh herbs or a dollop of vegan yogurt if desired. Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave until warmed through. Leftover grains and chickpeas can also be repurposed into salads or wraps.
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Chef tips
- Soaking dried chickpeas overnight reduces cooking time and improves texture.
- Adjust berbere spice to your heat preference; start with less and add more if desired.
- Use vegetable broth instead of water to cook grains for added flavor.
- Leftover spiced chickpeas make great protein additions to salads or wraps.
- Ensure chickpeas are cooked fully through for digestibility and safety.
Ingredients
- 200 g (1 cup) dried chickpeaschickpeas, soaked overnight and drained
- 500 ml (2 cups) waterwater for pressure cooking chickpeas
- 1 tbsp vegetable oilvegetable oil
- 1 large onion, finely choppedonion
- 3 cloves garlic, mincedgarlic
- 1 tbsp ginger, mincedfresh ginger
- 2 tbsp berbere spiceberbere spice blend
- 1 tsp smoked paprikasmoked paprika
- 150 g (3/4 cup) teff grainteff grain
- 150 g (3/4 cup) quinoa, rinsedquinoa grain
- 600 ml (2 1/2 cups) water or vegetable brothliquid for cooking grains
- 200 g (7 oz) kale or collard greens, choppeddark leafy greens
- 1 red bell pepper, slicedred bell pepper
- Salt, to tastesalt
- Black pepper, to tasteblack pepper
- Juice of 1 lemonfresh lemon juice
- Fresh cilantro or parsley, chopped, for garnishfresh herbs
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Equipment
- pressure cooker or Instant Pot
- medium saucepan
- large skillet
- knife
- cutting board
- measuring cups and spoons
Nutrition per serving
- Calories450
- Protein20 g
- Carbs65 g
- Fat8 g
Step-by-step
Step 1
Soak the dried chickpeas in plenty of cold water overnight (at least 8 hours). Drain before cooking.Step 2
Place soaked chickpeas and 500 ml water in the pressure cooker. Seal and cook at high pressure for 20 minutes. Allow pressure to release naturally for 10 minutes, then quick release remaining pressure.Step 3
While chickpeas cook, rinse teff and quinoa thoroughly under cold water. Combine them with 600 ml water or vegetable broth in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer until grains are tender and liquid is absorbed, about 20 minutes.Step 4
Heat vegetable oil in a large skillet over medium heat. Add chopped onion and sauté until soft and translucent, about 5 minutes.Step 5
Add garlic and ginger to the skillet and cook, stirring frequently, for 1 minute until fragrant.Step 6
Stir in berbere spice and smoked paprika; cook for 1 minute to bloom the spices.Step 7
Add cooked chickpeas to the skillet along with a pinch of salt and black pepper. Stir to coat chickpeas with the spice mixture and cook for an additional 5 minutes, allowing flavors to meld. If dry, add a splash of water to create a saucy consistency.Step 8
In a separate pan, sauté chopped kale or collard greens with a pinch of salt over medium heat until wilted and tender, about 5 minutes.Step 9
Slice red bell pepper into thin strips and set aside to serve fresh as a crunchy topping.Step 10
To assemble, divide the teff and quinoa grains between bowls. Top with spiced chickpeas, sautéed greens, and fresh red bell pepper slices. Drizzle with lemon juice and garnish with chopped fresh cilantro or parsley.
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