High Protein Herb-Infused Rice
Transform your mealtime with this delicious and nutritious High Protein Herb-Infused Rice recipe! Bursting with the goodness of hearty brown rice, nutty quinoa, and protein-packed chickpeas, this dish offers a wholesome plant-based option that's perfect as a main course or a flavorful side. Enhanced with the vibrant flavors of fresh parsley, thyme, and basil and finished with a zesty hint of lemon, every bite is a mouthwatering blend of herbs and citrus. Cooked in vegetable broth for added depth and simplicity, this dish is as easy to prepare as it is satisfying. Ready in under an hour, it’s a one-pot wonder that’s naturally gluten-free, high in protein, and an excellent source of fiber. Perfect for meal prep or a nourishing weeknight dinner!
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Recipe Information
Ingredients
- 1 cup brown rice
- 0.5 cup quinoa
- 1 cup canned chickpeas, drained and rinsed
- 3 cups vegetable broth
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon fresh thyme leaves
- 1 tablespoon fresh basil, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon lemon zest
Instructions
Rinse the brown rice and quinoa under cold water in a sieve until the water runs clear. This helps to remove any excess starch and bitterness from the quinoa.
In a large saucepan, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
Add the minced garlic to the pan and cook for an additional 1 minute, stirring frequently to avoid burning.
Stir in the brown rice and quinoa, allowing them to toast slightly, about 2 minutes. This step enhances the nutty flavor of the grains.
Pour in the vegetable broth and bring the mixture to a boil.
Lower the heat to a simmer, cover the pan, and cook for 25 minutes.
After 25 minutes, add the chickpeas, parsley, thyme, basil, salt, and pepper to the pan. Stir to combine.
Continue cooking, covered, for another 10 minutes, or until the rice and quinoa are tender and the liquid is absorbed.
Remove the saucepan from the heat. Let it sit, covered, for 5 minutes to allow the flavors to meld.
Fluff the rice with a fork and stir in the lemon zest just before serving.
Taste and adjust the seasoning, if necessary, before serving the herb-infused rice.
Nutrition Facts
Calories |
1376 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.8 g | 60% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5365 mg | 233% | |
| Total Carbohydrate | 197.5 g | 72% | |
| Dietary Fiber | 27.6 g | 99% | |
| Total Sugars | 24.0 g | ||
| Protein | 46.7 g | 93% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 277 mg | 21% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 2150 mg | 46% | |
*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.
