High Protein Arroz Branco Cozido
Elevate your classic "Arroz Branco Cozido" with a protein-packed twist in this High Protein Arroz Branco Cozido recipe! This dish combines fluffy long-grain white rice simmered to perfection with hearty chickpeas, nutty quinoa, and crunchy pumpkin seeds, creating a well-balanced, nutrient-dense meal. Infused with the rich flavors of sautéed onions, garlic, and fresh parsley, it's a satisfying and wholesome option that’s ready in just 30 minutes. Ideal as a nourishing side or a main dish, this recipe caters to health-conscious foodies, offering a delicious way to boost your protein intake while enjoying a comforting Brazilian staple. Perfect for busy weeknights or as a crowd-pleasing addition to any meal, this easy recipe is both versatile and packed with goodness.
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Recipe Information
Ingredients
- 1 cup white long-grain rice
- 2 cups water
- 1 tablespoon olive oil
- 0.5 cup yellow onion, finely chopped
- 2 cloves garlic, minced
- 0.5 cup canned chickpeas, rinsed and drained
- 0.5 cup cooked quinoa
- 0.25 cup pumpkin seeds
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Rinse the white rice under cold water until the water runs clear to remove excess starch.
In a medium-sized pot, heat the olive oil over medium heat.
Add the chopped onion and cook until translucent, about 3-4 minutes.
Stir in the minced garlic and cook for another minute until fragrant.
Add the rinsed rice to the pot, stirring to coat the grains with the oil, onion, and garlic mixture.
Pour in the water, then add the salt and black pepper, and bring the mixture to a gentle boil.
Reduce the heat to low, cover the pot, and let the rice simmer for about 15 minutes until the water is absorbed and the rice is tender.
Once the rice is cooked, gently fold in the chickpeas, cooked quinoa, and pumpkin seeds.
Replace the lid and let the mixture sit off the heat for another 5 minutes to allow the flavors to meld.
Fluff the rice with a fork and sprinkle with fresh parsley before serving.
Serve the High Protein Arroz Branco Cozido warm as a nutritious side or a main dish.
Nutrition Facts
Calories |
826 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.1 g | 46% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 7.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2198 mg | 96% | |
| Total Carbohydrate | 102.8 g | 37% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 8.6 g | ||
| Protein | 27.7 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 197 mg | 15% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 1021 mg | 22% | |
*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.
