Low Fat Rice with Chickpeas
Elevate your weeknight dinner game with this flavorful yet healthy Low Fat Rice with Chickpeas recipe, a satisfying dish that's both light and nutrient-packed. Featuring fragrant basmati rice cooked to perfection in vegetable broth, protein-rich chickpeas, and a harmony of aromatic spices like cumin, coriander, and turmeric, this dish is a vibrant fusion of taste and health. With just a teaspoon of olive oil, it’s designed to be low in fat while delivering bold flavor in every bite. A touch of fresh cilantro and a squeeze of lemon juice add a refreshing finish to this easy one-pot meal, making it perfect for busy days. Ready in under 45 minutes and ideal for meal prepping, this recipe is a wholesome, plant-based delight that’s sure to please.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 15 ounces Chickpeas, canned
- 1 teaspoon Olive oil
- 1 medium Onion, finely chopped
- 2 cloves Garlic, minced
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground turmeric
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 cups Vegetable broth
- 2 tablespoons Fresh cilantro, chopped
- 1 Lemon, cut into wedges
Instructions
Rinse the basmati rice under cold water until the water runs clear. This removes excess starch and prevents the rice from being sticky.
Drain and rinse the canned chickpeas in a colander. Set aside.
In a large non-stick saucepan, heat the olive oil over medium heat.
Add the finely chopped onion to the pan and sauté for about 4 minutes until it becomes translucent.
Stir in the minced garlic, ground cumin, ground coriander, and ground turmeric. Cook for 1 minute, stirring constantly, to toast the spices and enhance their flavors.
Add the rinsed basmati rice to the saucepan, stirring well to coat the rice with the spices and oils.
Pour in the vegetable broth, and add the rinsed chickpeas, salt, and black pepper. Stir to combine everything evenly.
Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the saucepan with a tight-fitting lid, and simmer for about 15 minutes or until the rice is tender and has absorbed most of the liquid.
Remove the saucepan from the heat and let it sit, covered, for an additional 5 minutes to allow the rice to steam and finish cooking.
Fluff the rice with a fork, and fold in the chopped fresh cilantro.
Serve the rice in bowls or plates, garnishing with lemon wedges for an extra burst of freshness.
Nutrition Facts
Calories |
1328 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4166 mg | 181% | |
| Total Carbohydrate | 214.7 g | 78% | |
| Dietary Fiber | 43.3 g | 155% | |
| Total Sugars | 33.2 g | ||
| Protein | 55.8 g | 112% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 378 mg | 29% | |
| Iron | 21.1 mg | 117% | |
| Potassium | 2281 mg | 49% | |
*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.
