Tomato and Pepper Rice

Tomato and Pepper Rice is a vibrant Moroccan dish that combines fragrant rice with a medley of fresh vegetables and spices, creating a comforting and flavorful meal. This vegan dish is perfect for a quick weeknight dinner or a delightful lunch.

Ingredients

• Basmati rice - 150 grams
• Water - 400 milliliters
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Bell pepper - 1 medium (red or yellow), diced
• Tomato - 2 medium, diced
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Chickpeas - 100 grams, cooked or canned, drained
• Fresh parsley - a handful, chopped

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 saucepan, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.
3. Add the minced garlic and diced bell pepper to the saucepan and cook for another 3-4 minutes until the pepper is tender.
4. Stir in the diced tomatoes, cumin powder, paprika, salt, and black pepper. Cook for about 5 minutes until the tomatoes soften.
5. Drain the soaked rice and add it to the saucepan, stirring well to combine with the vegetables.
6. Pour in 400 milliliters of water and bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes until the rice is cooked and water is absorbed.
7. Remove from heat and gently fluff the rice with a fork. Stir in the cooked chickpeas and chopped parsley.
8. Serve warm, garnished with additional parsley if desired.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.4 L

Health Benefits

• Rich in fiber, which aids digestion and promotes a healthy gut.
• Packed with vitamins and antioxidants from the tomatoes and bell peppers.

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