Vegetable and Chickpea Stir-Fry with Rice

This Vegetable and Chickpea Stir-Fry with Rice is a vibrant and hearty dish that combines nutritious vegetables with protein-rich chickpeas, all served over fluffy rice. It's a quick and healthy dinner option that brings flavor and color to your table.

Ingredients

• Brown rice - 1 cup
• Water - 2 cups
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Red bell pepper - 1, sliced
• Carrot - 1 medium, julienned
• Zucchini - 1 medium, sliced
• Broccoli florets - 1 cup
• Chickpeas - 1 can (400g), drained and rinsed
• Soy sauce - 2 tablespoons
• Ground cumin - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Salt - to taste
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Rinse the brown rice under cold water, then combine it with 2 cups of water in a medium pot. Bring to a boil, then reduce heat to low, cover, and simmer for 25 minutes or until the water is absorbed and the rice is tender.
2. While the rice is cooking, heat the olive oil in a large skillet or wok over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
3. Add the sliced red bell pepper, julienned carrot, sliced zucchini, and broccoli florets to the skillet. Stir-fry the vegetables for about 5-7 minutes, or until they are tender-crisp.
4. Add the drained chickpeas to the skillet along with the soy sauce, ground cumin, black pepper, and salt. Stir well to combine and cook for an additional 3-5 minutes until the chickpeas are heated through.
5. Once the rice is done, fluff it with a fork and divide it between two plates. Top the rice with the vegetable and chickpea stir-fry.
6. Garnish with freshly chopped parsley before serving.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 65 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 700 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.4 L

Health Benefits

• Rich in dietary fiber, supporting digestive health.
• Packed with vitamins and minerals from a variety of vegetables.

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