One-Pot Mediterranean Chickpea and Quinoa Pilaf

By AislePrompt Editorial · Published 2026-04-27 · Updated 2026-04-27

A vibrant one-pot pilaf featuring nutty quinoa, tender chickpeas, and sun-dried tomatoes simmered with fragrant Mediterranean spices. This Mediterranean-inspired one-pot recipe (vegetarian, gluten free), ready in about 35 minutes, pairs quinoa, canned chickpeas, drained and rinsed, sun-dried tomatoes, chopped for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup quinoa
• 1 cup canned chickpeas, drained and rinsed
• 1/3 cup sun-dried tomatoes, chopped
• 2 tbsp olive oil
• 1 medium yellow onion, finely diced
• 3 garlic cloves, minced
• 2 cups vegetable broth
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 3/4 tsp salt
• 1/2 tsp black pepper
• 1/4 cup fresh parsley, chopped
• 1 tbsp lemon juice

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: Heat 2 tbsp olive oil in a large saucepan over medium heat. Add 1 medium finely diced yellow onion and sauté for 5 minutes until softened and translucent. Add 3 minced garlic cloves and cook for 1 minute until fragrant.
2. Step 2: Stir in 1 cup quinoa, 1 cup drained and rinsed canned chickpeas, and 1/3 cup chopped sun-dried tomatoes. Toast for 2 minutes, stirring frequently.
3. Step 3: Add 2 cups vegetable broth, 1 tsp ground cumin, 1/2 tsp smoked paprika, 3/4 tsp salt, and 1/2 tsp black pepper. Bring to a boil, then reduce heat to low and cover. Simmer for 15 minutes until quinoa is tender and liquid is absorbed.
4. Step 4: Remove from heat and let rest covered for 5 minutes. Stir in 1/4 cup chopped fresh parsley and 1 tbsp lemon juice. Fluff with a fork before serving.