Savory Vegetable and Rice Bowl with Chickpeas

This Savory Vegetable and Rice Bowl with Chickpeas combines vibrant seasonal vegetables with protein-rich chickpeas over a fluffy bed of rice, making for a hearty and nutritious meal. Perfect for a busy weeknight, it's both satisfying and packed with flavor.

Ingredients

• Brown rice - 1 cup
• Water - 2 cups
• Canned chickpeas - 1 can (400g), drained and rinsed
• Zucchini - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Carrot - 1 medium, diced
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Rinse the brown rice under cold water until the water runs clear.
2. In a medium saucepan, combine the rinsed rice and water. Bring to a boil, then reduce heat to low, cover, and simmer for 25 minutes or until the rice is tender and water is absorbed.
3. While the rice is cooking, heat olive oil in a large skillet over medium heat.
4. Add minced garlic and sauté for 1 minute until fragrant.
5. Add diced zucchini, red bell pepper, and carrot to the skillet. Sauté for about 5-7 minutes, or until vegetables are tender.
6. Stir in the drained chickpeas, ground cumin, paprika, salt, and black pepper. Cook for an additional 5 minutes, stirring occasionally, until heated through.
7. Once the rice is done, fluff it with a fork and divide it between two bowls.
8. Top the rice with the sautéed vegetable and chickpea mixture.
9. Garnish with chopped fresh parsley before serving.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 70 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in plant-based protein from chickpeas, supporting muscle health.

Tags