Quinoa pilaf with chickpeas and dried fruits

  • 26 Feb 2016
  • Reading time 1 min
Login to add to reading list

This recipe is also very good made with bulgar wheat in place of quinoa. You may also like to try it with whole millet. If you do use these other grains you may need to adjust the amount of liquid.

Serves 2


  • 1 teaspoon extra virgin olive oil
  • 1 medium onion, peeled and coarsely chopped
  • 2 small sticks celery, trimmed and chopped
  • 2 small leeks, trimmed and chopped
  • 125g (4oz) canned chickpeas (drained weight)
  • 1 stick of cinnamon
  • 4 cardamom pods
  • 100g (3.5 oz) quinoa
  • 250ml (9fl oz) vegetable stock or water
  • 25g (1oz) sunflower seeds
  • 25g (1 oz) dried cherries
  • 6 prunes
  • grated zest of half a lemon
  • some freshly chopped parsley


  1. Brush the base of a deep non-stick frying pan with the oil. Add the onion, celery and leeks to the pan and cook gently for about 3 minutes to release the flavours. Keep the vegetables on the move with a wooden spoon and do not allow them to brown.
  2. Add the chickpeas, spices, quinoa and vegetable stock or water to the mixture in the pan and stir. Bring to the boil, cover the pan and cook over a low heat for 10 minutes.
  3. Add the sunflower seeds, cherries, prunes and lemon zest, and continue cooking for another 10 minutes until all the liquid has been absorbed and the quinoa is cooked through.
  4. Pile the pilaf onto two serving plates, tossing gently to separate the grains. Sprinkle with plenty of freshly chopped parsley and serve at once.

From The Optimum Nutrition Cookbook by Patrick Holford and Judy Ridgeway (£15.99, Piatkus)

The full content of this report is only viewable by 100% Health Club members.

MEMBERS have free access to 100's of Reports, a monthly 100% Health Newsletter, free use of the 100% Health programme with unlimited reassessments and big discounts, up to 30% off books, supplements and             foods at HOLFORDirect.com.


Find out more