Zaalouk Rice

Zaalouk Rice is a flavorful Moroccan dish that combines the earthy taste of eggplant with aromatic spices and high-protein ingredients, creating a hearty and satisfying meal. This dish is not only delicious but also packed with nutrients, making it a great option for a wholesome dinner.

Ingredients

• Basmati rice - 150 grams
• Eggplant - 200 grams, diced
• Chickpeas (cooked) - 100 grams
• Tomato - 1 medium, chopped
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish
• Water - 300 ml

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 large skillet, heat the olive oil over medium heat and sauté the chopped onion until translucent.
3. Add the minced garlic and diced eggplant to the skillet, cooking for about 5-7 minutes until the eggplant is softened.
4. Stir in the chopped tomato, ground cumin, paprika, salt, and black pepper. Cook for another 5 minutes until the tomatoes break down.
5. Add the cooked chickpeas to the skillet, mixing well to combine with the vegetables.
6. Drain the soaked rice and add it to the skillet, stirring gently to incorporate with the mixture.
7. Pour in 300 ml of water, bring to a boil, then reduce to low heat, cover, and simmer for about 15 minutes until the rice is cooked and has absorbed the water.
8. Remove from heat and let it sit covered for 5 minutes. Fluff the rice with a fork and garnish with fresh parsley before serving.

Nutrition

• Calories: 410
• Protein: 14 g
• Carbs: 66 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• Rich in protein from chickpeas, supporting muscle health.
• High in fiber from eggplant and chickpeas, promoting digestive health.

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