Heart-Healthy Rice with Chickpeas
Elevate your mealtime with this vibrant and nourishing Heart-Healthy Rice with Chickpeas recipe! Packed with wholesome brown rice, protein-rich chickpeas, and an array of colorful vegetables like red bell pepper and carrot, this dish is infused with aromatic turmeric and cumin for a warm, earthy flavor. A drizzle of zesty lemon juice and a touch of fresh parsley add the perfect finishing touch, making it as refreshing as it is satisfying. This easy-to-make recipe is ideal for enhancing heart health while delighting your taste buds. Ready in under an hour and perfect for meal prep, this vegan-friendly dish serves 4 and pairs beautifully with a crisp green salad or light yogurt sauce. Try it tonight and savor the perfect balance between flavor and nutrition!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Water
- 2 tablespoons Olive oil
- 1 medium, chopped Onion
- 2 minced Garlic cloves
- 1 medium, chopped Red bell pepper
- 1 large, diced Carrot
- 1.5 cups Cooked chickpeas
- 0.5 teaspoon Turmeric
- 1 teaspoon Cumin
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Lemon juice
- 2 tablespoons, chopped Fresh parsley
Instructions
Rinse the brown rice under cold water until the water runs clear.
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed brown rice, reduce the heat to low, cover, and simmer for about 30-35 minutes, or until the rice is tender and the water is absorbed.
While the rice is cooking, heat olive oil in a large skillet over medium heat.
Add the chopped onion and minced garlic to the skillet. Sauté for 3-4 minutes until the onion becomes translucent.
Add the chopped red bell pepper and diced carrot. Cook for an additional 5-7 minutes until the vegetables are slightly softened.
Stir in the cooked chickpeas, turmeric, cumin, salt, and black pepper. Mix well and cook for another 3-4 minutes to let the flavors combine.
Once the rice is cooked, fluff it with a fork and gently stir it into the vegetable and chickpea mixture in the skillet.
Drizzle with lemon juice and sprinkle with chopped fresh parsley before serving.
Serve the dish warm, garnished with extra parsley if desired.
Nutrition Facts
Calories |
1127 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.1 g | 50% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1286 mg | 56% | |
| Total Carbohydrate | 163.2 g | 59% | |
| Dietary Fiber | 34.4 g | 123% | |
| Total Sugars | 29.9 g | ||
| Protein | 36.9 g | 74% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 305 mg | 23% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 1829 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
