Vegetable and Rice Pilaf with Chickpeas

This Vegetable and Rice Pilaf with Chickpeas is a colorful, nutrient-rich dish that combines wholesome vegetables and protein-packed chickpeas, making it a perfect Kosher American dinner. Enjoy the aromatic flavors of spices and herbs, creating a comforting and satisfying meal.

Vegetable and Rice Pilaf with Chickpeas
30 minutes
Difficulty: Easy
American
400 kcal

Ingredients

  • Basmati rice - 1 cup (200g)
  • Chickpeas (canned, drained and rinsed) - 1 cup (240g)
  • Carrot (diced) - 1 medium (60g)
  • Bell pepper (diced) - 1/2 medium (50g)
  • Zucchini (diced) - 1 small (100g)
  • Onion (chopped) - 1 small (100g)
  • Garlic (minced) - 2 cloves
  • Vegetable broth - 2 cups (500ml)
  • Olive oil - 2 tablespoons (30ml)
  • Cumin - 1 teaspoon
  • Paprika - 1 teaspoon
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Fresh parsley (chopped) - 2 tablespoons
  • Lemon juice - 1 tablespoon

Steps

  1. In a medium pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.
  2. Add the minced garlic, diced carrot, bell pepper, and zucchini to the pot. Cook for an additional 5 minutes, stirring occasionally.
  3. Stir in the cumin, paprika, salt, and black pepper, cooking for another minute until fragrant.
  4. Add the basmati rice to the pot, stirring to coat the grains with the oil and spices.
  5. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and let simmer for 15 minutes, or until the rice is cooked and the liquid is absorbed.
  6. After 15 minutes, remove the pot from heat and let it sit, covered, for another 5 minutes.
  7. Fluff the rice with a fork and gently stir in the chickpeas, chopped parsley, and lemon juice. Adjust seasoning if necessary before serving.

Nutrition

  • Calories: 400
  • Protein: 12 g
  • Carbs: 65 g
  • Fiber: 12 g
  • Sugar: 4 g
  • Sodium: 600 mg
  • Cholesterol: 0 mg
  • Total Fat: 10 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 9 g
  • Water: 0.5 L

Health Benefits

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

Tags

AmericanKosherDinner