Vegetable and Chickpea Stir-Fry with Rice and Spices

This Vegetable and Chickpea Stir-Fry with Rice and Spices is a vibrant, healthy dish that combines the heartiness of chickpeas with a colorful medley of vegetables. Infused with aromatic spices and served over a bed of fluffy rice, it makes for a satisfying and nutritious kosher meal.

Ingredients

• Brown rice - 1 cup
• Water - 2 cups
• Olive oil - 2 tablespoons
• Garlic, minced - 2 cloves
• Onion, chopped - 1 medium
• Bell pepper, sliced - 1 medium
• Carrot, julienned - 1 medium
• Zucchini, sliced - 1 medium
• Broccoli florets - 1 cup
• Canned chickpeas, drained and rinsed - 1 cup
• Soy sauce (or tamari for gluten-free) - 2 tablespoons
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley, chopped - 2 tablespoons

Steps

1. Rinse the brown rice under cold water until the water runs clear. In a medium pot, combine the rinsed rice and 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 20 minutes, or until rice is tender and water is absorbed.
2. While the rice is cooking, heat the olive oil in a large skillet or wok over medium heat. Add the minced garlic and chopped onion, and sauté for about 2-3 minutes until fragrant and translucent.
3. Add the sliced bell pepper, julienned carrot, zucchini, and broccoli florets to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
4. Stir in the drained chickpeas, soy sauce, ground cumin, paprika, salt, and black pepper. Cook for another 3-4 minutes, stirring occasionally, until everything is heated through.
5. Once the rice is done, fluff it with a fork and divide it between two plates. Top with the vegetable and chickpea stir-fry and garnish with fresh parsley before serving.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 70 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

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

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