Balsamic Roasted Vegetable and Chickpea Stir-Fry with Rice

This Balsamic Roasted Vegetable and Chickpea Stir-Fry with Rice is a vibrant and hearty dish, combining the earthy flavors of roasted vegetables with the protein-packed goodness of chickpeas. Tossed in a tangy balsamic glaze, it’s a satisfying meal perfect for any night of the week.

Ingredients

• Brown rice - 1 cup
• Water - 2 cups
• Chickpeas (canned, drained and rinsed) - 1 can (400g)
• Red bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Red onion - 1 medium, diced
• Carrot - 1 medium, sliced
• Olive oil - 2 tablespoons
• Balsamic vinegar - 3 tablespoons
• Garlic - 2 cloves, minced
• Dried oregano - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Preheat the oven to 200°C (400°F).
2. In a medium saucepan, combine the brown rice and water. Bring to a boil, then reduce heat to low, cover and simmer for about 25 minutes until rice is cooked and water is absorbed.
3. While the rice is cooking, prepare the vegetables. In a large bowl, combine the diced red bell pepper, zucchini, red onion, and sliced carrot.
4. Add the olive oil, balsamic vinegar, minced garlic, dried oregano, salt, and black pepper to the vegetables. Toss until well-coated.
5. Spread the vegetable mixture onto a baking sheet in an even layer, and roast in the preheated oven for 15-20 minutes, or until the vegetables are tender and slightly caramelized.
6. In a large skillet over medium heat, add the roasted vegetables and chickpeas. Stir to combine and heat through for about 5 minutes.
7. Once the rice is cooked, fluff it with a fork and divide it between two plates.
8. Top the rice with the balsamic roasted vegetable and chickpea mixture, and garnish with chopped fresh parsley before serving.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 70 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in fiber which aids digestion.
• Packed with plant-based protein from chickpeas, supporting muscle health.

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