Korean Chickpeas, Carrots & Potatoes Over Quinoa
If I had to choose a slow cooker meal that is packed with bold flavor and wholesome ingredients, this crockpot Korean quinoa bowl would be it. I combine tender chickpeas, vegetables, and a savory-sweet Korean-inspired sauce and cook everything together until every bite is infused with incredible flavor.
Servings: 6 servings (1 crockpot full)
Calories: 455kcal
Ingredients
- 1 cup dried chickpeas , soaked overnight in warm water and 1 teaspoon baking soda
- 3 red potatoes
- 6 large carrots
- 1 sweet onion
- 3 cups cooked quinoa
Sauce:
- 1 teaspoon crushed red pepper
- 2 tablespoons paprika
- 1 tablespoon miso , I used chickpea miso or you can use mellow white miso
- 5 tablespoons Bragg Liquid Aminos or Tamari , or soy sauce for non gluten free option
- 4 tablespoons mirin
- 3 tablespoons maple syrup
- 2 tablespoons rice vinegar
- 3 teaspoons crushed garlic
- 2 tablespoons sesame oil , optional for taste or you can use toasted ground up sesame seeds in its place
Garnish:
- 3 green onions sliced
- sesame seeds
Instructions
- Place chickpeas in a bowl and cover with a mixture of warm water and 1 teaspoon baking soda, making sure there is plenty of water in the bowl to allow the beans to expand. The baking soda helps them cook well and evenly in the crockpot. Soak overnight.
- The next day, rinse chickpeas well and add to a crockpot.
- Wash and cut the potatoes, carrots and onion into large bite sized pieces. I left the skins on the potatoes. Place potatoes and onion into the crockpot, saving the carrots aside.
- Make the sauce by combining everything in a small bowl. Pour over veggies and beans and combine until evenly coated. Cook on high for 5-6 hours, depending on how you like the consistency of your beans and potatoes.
- About 2 hours in add carrots, I like my carrots all dente so if you don’t mind them soft you can add them at the beginning with everything else. Once done, serve over cooked quinoa and garnish with sliced green onions and sesame seeds if preferred.
Notes
- My #1 Secret Tip for this crockpot Korean quinoa bowl recipe is to always soak the chickpeas overnight with baking soda. It may seem like a small step, but it makes a huge difference in how evenly the chickpeas cook in the slow cooker. I always end up with tender, creamy chickpeas instead of ones that are still firm in the center.
- Cut potatoes into larger chunks: Since they cook for several hours, larger pieces hold their shape much better and won't fall apart by dinnertime.
- Whisk miso first: I whisk the miso into the liquid ingredients first to help it dissolve completely. This ensures that the sauce coats every ingredient properly.
- Double the sauce: If you enjoy extra for serving, I highly recommend doubling the sauce recipe so you have extra to spoon over the quinoa.
- Taste before serving: Different brands of tamari, miso, and liquid aminos vary in saltiness, so I always taste the finished dish before deciding whether it needs extra seasoning.
Nutrition
Calories: 455kcal | Carbohydrates: 80g | Protein: 16g | Fat: 9g | Saturated Fat: 1g | Sodium: 1078mg | Potassium: 1311mg | Fiber: 14g | Sugar: 19g | Vitamin A: 11666IU | Vitamin C: 18mg | Calcium: 116mg | Iron: 5mg