High Protein Arroz de Tomate
Elevate your mealtime with High Protein Arroz de Tomate, a hearty, flavorful twist on a traditional tomato rice dish that's packed with plant-based protein and vibrant Mediterranean flair. This wholesome recipe combines nutrient-dense brown rice, protein-rich chickpeas and red lentils, and juicy cherry tomatoes, all simmered together in a robust tomato paste and vegetable broth base. Enhanced with aromatic garlic and onion, a dash of paprika, and fresh parsley, every bite bursts with flavor and nourishment. Perfect for meal prep or a weeknight dinner, this one-pot recipe comes together in under an hour and keeps cleanup minimal. Serve warm with a crisp side salad or sautéed greens to enjoy a perfectly balanced meal that's vegan, gluten-free, and high in protein!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 cup cooked chickpeas
- 1 cup cherry tomatoes
- 2 tablespoons tomato paste
- 2 tablespoons olive oil
- 1 medium onion
- 2 garlic cloves
- 1 cup vegetable broth
- 1 cup cooked red lentils
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley
Instructions
Rinse the brown rice under cold water until the water runs clear. Set aside.
Chop the onion and mince the garlic cloves.
Heat the olive oil in a large saucepan over medium heat.
Add the chopped onion and sauté for 3-4 minutes until translucent.
Add the minced garlic and sauté for an additional 1 minute until fragrant.
Add the cherry tomatoes and cook, stirring occasionally, until they start to soften, about 3-4 minutes.
Stir in the tomato paste, and cook for another 2 minutes until it deepens in color.
Add the rinsed brown rice, cooked chickpeas, and cooked red lentils to the saucepan, stirring to coat the rice in the tomato mixture.
Pour in the water and vegetable broth, and bring the mixture to a boil.
Reduce the heat to low, cover the pan, and let it simmer for about 20 minutes until the rice is tender and has absorbed most of the liquid.
Add paprika, salt, and black pepper, stirring well to combine.
Cover and let the rice rest off the heat for 5 minutes.
Fluff the rice with a fork, and stir in the chopped fresh parsley.
Serve warm, ideally with a side salad or sauteed greens for a complete meal.
Nutrition Facts
Calories |
1265 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.0 g | 50% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2294 mg | 100% | |
| Total Carbohydrate | 187.3 g | 68% | |
| Dietary Fiber | 44.3 g | 158% | |
| Total Sugars | 32.9 g | ||
| Protein | 51.0 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 322 mg | 25% | |
| Iron | 18.0 mg | 100% | |
| Potassium | 2972 mg | 63% | |
*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.
