Vegetable and Chickpea Pilaf

This Vegetable and Chickpea Pilaf is a hearty and flavorful dish, combining aromatic spices with a variety of fresh vegetables and protein-packed chickpeas. Perfect for a comforting supper, it offers a delightful blend of textures and tastes that will please everyone at the table.

Ingredients

• Basmati rice - 1 cup
• Chickpeas (canned, drained) - 1 cup
• Carrot (diced) - 1 medium
• Bell pepper (diced) - 1 medium
• Onion (chopped) - 1 medium
• Garlic (minced) - 2 cloves
• Vegetable broth - 2 cups
• Olive oil - 2 tablespoons
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley (chopped) - 2 tablespoons
• Lemon juice - 1 tablespoon

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak it in water for 15 minutes.
2. In a medium pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent, about 3-4 minutes.
3. Add the diced carrot and bell pepper to the pot, cooking for an additional 5 minutes until they soften.
4. Stir in the ground cumin, ground coriander, turmeric powder, salt, and black pepper, cooking for 1 minute to release the spices' flavors.
5. Drain and add the soaked basmati rice to the pot, stirring to coat the rice with the vegetable and spice mixture.
6. Pour in the vegetable broth and add the drained chickpeas. Bring the mixture to a boil.
7. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 15-18 minutes, or until the rice is cooked and the liquid is absorbed.
8. Remove the pot from heat and let it sit covered for 5 minutes. Fluff the rice with a fork and stir in the chopped parsley and lemon juice before serving.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 72 g
• Fiber: 10 g
• Sugar: 4 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 plant-based protein from chickpeas, promoting muscle health.
• Packed with fiber, aiding in digestion and promoting a healthy gut.

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