Roasted Vegetable and Rice Bowl with Chickpeas

This Roasted Vegetable and Rice Bowl with Chickpeas is a vibrant and nutritious lunch option that combines hearty roasted veggies with protein-packed chickpeas and fluffy rice. It's a satisfying meal that’s as colorful as it is delicious, making it perfect for a healthy midday boost.

Ingredients

• Brown rice - 1 cup (200g)
• Chickpeas (canned, drained) - 1 cup (240g)
• Zucchini - 1 medium (200g), diced
• Red bell pepper - 1 medium (150g), diced
• Carrot - 1 medium (100g), diced
• Red onion - 1 small (100g), diced
• Olive oil - 2 tablespoons (30ml)
• Garlic powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped (optional)
• Lemon juice - 1 tablespoon (15ml)

Steps

1. Preheat the oven to 200°C (400°F).
2. Rinse the brown rice under cold water and cook according to package instructions, typically about 30 minutes.
3. While the rice is cooking, prepare the vegetables. In a large bowl, combine the diced zucchini, red bell pepper, carrot, and red onion.
4. Drizzle the olive oil over the vegetables and sprinkle with garlic powder, paprika, salt, and black pepper. Toss to coat evenly.
5. Spread the seasoned vegetables in a single layer on a baking sheet lined with parchment paper.
6. Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and slightly caramelized, stirring halfway through.
7. In the last 5 minutes of roasting, add the drained chickpeas to the baking sheet and toss with the vegetables to heat through.
8. Once the rice is done, fluff it with a fork and divide it between two bowls.
9. Top each bowl with the roasted vegetables and chickpeas, then drizzle with lemon juice and garnish with chopped parsley if desired.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 70 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10.5 g
• Water: 0.25 L

Health Benefits

• Rich in fiber which aids in digestion and promotes a healthy gut.
• High in plant-based protein from chickpeas, supporting muscle health.

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