Description
A flavorful and healthy chickpea and brown rice pilaf that is easy to make and packed with nutrients.
Ingredients
Scale
- 1 cup (200g) long-grain brown rice
- 1 can (400g) chickpeas, drained and rinsed
- 1 cup (240ml) vegetable broth
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 2 tomatoes, chopped
- 1 tablespoon (15ml) olive oil
- 1 teaspoon (5g) ground cumin
- 1 teaspoon (5g) paprika
- 1/2 teaspoon (2g) dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Rinse the brown rice under cold water and set aside.
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
- Add the minced garlic, diced bell pepper, and chopped tomatoes. Cook for another 5 minutes until vegetables are tender.
- Stir in the ground cumin, paprika, dried oregano, salt, and pepper. Cook for 1 minute until fragrant.
- Add the rinsed brown rice, chickpeas, and vegetable broth to the pot. Bring to a boil.
- Reduce heat to low, cover, and simmer for 25-30 minutes until the rice is cooked and liquid is absorbed.
- Remove from heat and let it sit covered for 5 minutes. Fluff with a fork and garnish with fresh parsley before serving.
Notes
- This dish can be served warm or at room temperature.
- Add other vegetables like spinach or zucchini for extra nutrition.
- Store leftovers in an airtight container in the fridge for up to 3 days.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 350
- Sugar: 2g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 55g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg