Chickpea Pilaf

Chickpea Pilaf is a hearty and flavorful vegan Greek rice dish, combining the nuttiness of chickpeas with aromatic spices and fresh herbs. This satisfying meal is perfect for a quick dinner or a delightful lunch, offering a taste of the Mediterranean in every bite.

Ingredients

• Basmati rice - 150 grams
• Canned chickpeas - 240 grams (drained and rinsed)
• Vegetable broth - 400 ml
• Olive oil - 2 tablespoons
• Red onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Dried oregano - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• 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 red onion and sauté until translucent, about 5 minutes.
3. Add the minced garlic, diced carrot, and bell pepper to the pot. Cook for another 5 minutes until the vegetables are softened.
4. Stir in the ground cumin, ground coriander, dried oregano, salt, and black pepper. Cook for 1 minute until fragrant.
5. Drain the soaked rice and add it to the pot along with the drained chickpeas. Stir well to combine with the vegetables and spices.
6. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 15 minutes or until the rice is cooked and liquid is absorbed.
7. Remove the pot from the heat and let it sit, covered, for an additional 5 minutes.
8. Fluff the pilaf with a fork, then stir in the chopped parsley and lemon juice before serving.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 70 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.4 L

Health Benefits

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

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