Vegetable and Chickpea Stir-Fry with Rice and Spices and Herbs

This Vegetable and Chickpea Stir-Fry with Rice and Spices and Herbs is a vibrant and hearty dish that combines the earthiness of chickpeas with a medley of colorful vegetables. Infused with aromatic spices and fresh herbs, it offers a delightful and nourishing meal perfect for a kosher American dinner.

Ingredients

• Brown rice - 1 cup
• Water - 2 cups
• Canned chickpeas - 1 cup, rinsed and drained
• Bell pepper (red or yellow) - 1 medium, sliced
• Zucchini - 1 medium, sliced
• Carrot - 1 medium, julienned
• Broccoli florets - 1 cup
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Fresh lemon juice - 1 tablespoon

Steps

1. Rinse the brown rice under cold water until the water runs clear. In a medium saucepan, combine the brown rice and water. Bring to a boil, then reduce heat to low, cover, and simmer for 25 minutes or until rice is tender and water is absorbed.
2. While the rice is cooking, heat olive oil in a large skillet over medium heat. Add minced garlic and sauté for 1 minute until fragrant.
3. Add the sliced bell pepper, zucchini, carrot, and broccoli florets to the skillet. Stir-fry for about 5-7 minutes, or until the vegetables are tender but still crisp.
4. Stir in the chickpeas, ground cumin, ground coriander, paprika, salt, and black pepper. Cook for an additional 5 minutes, stirring occasionally until the chickpeas are heated through.
5. Once the rice is cooked, fluff it with a fork and divide it into two bowls. Top each bowl with the vegetable and chickpea stir-fry mixture.
6. Drizzle with fresh lemon juice and sprinkle with chopped parsley before serving.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 70 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 340 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas, supporting muscle health.
• Packed with vitamins and minerals from a variety of vegetables, promoting overall well-being.

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