Low Sodium Rice with Chickpeas
Savor the comforting flavors of this Low Sodium Rice with Chickpeas, a wholesome and flavorful dish that's perfect for a healthy and satisfying meal. This recipe combines fluffy long-grain white rice, protein-packed chickpeas, and aromatic spices like cumin, coriander, and turmeric, all simmered in low sodium vegetable broth for a heart-healthy twist. With just a handful of pantry staples, fresh parsley for a burst of freshness, and a hint of zesty lemon juice, this dish is a nutritious vegetarian option that doesn’t compromise on taste. Ready in just 40 minutes, it’s ideal for busy weeknights or meal prep, offering a warm and flavorful alternative to traditional rice dishes. Serve it solo or alongside your favorite grilled vegetables or lean protein for a complete, low-salt meal.
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Recipe Information
Ingredients
- 1 cup long-grain white rice
- 15 ounces canned chickpeas
- 2 tablespoons olive oil
- 1 medium onion
- 2 cloves garlic cloves
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon black pepper
- 2 cups low sodium vegetable broth
- 2 tablespoons fresh parsley
- 1 tablespoon lemon juice
Instructions
Rinse the rice under cold water until the water runs clear. Drain and set aside.
Drain and rinse the canned chickpeas under cold water to remove any remaining liquid and excess sodium. Set aside.
Chop the onion finely and mince the garlic cloves.
In a large saucepan, heat olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, or until the onion is soft and translucent.
Add the minced garlic to the pan and sauté for another minute until fragrant.
Stir in the cumin, coriander, turmeric, and black pepper. Cook for 1 minute, stirring constantly, to toast the spices.
Add the rinsed rice to the saucepan and stir well to coat the rice with the spice mixture.
Pour in the low sodium vegetable broth and bring the mixture to a boil.
Reduce the heat to low, cover the saucepan with a lid, and simmer for 15 minutes.
After 15 minutes, remove the lid and gently fold in the rinsed chickpeas.
Cover the pan again and cook for an additional 5 minutes, or until the rice is tender and the liquid is absorbed.
Remove the saucepan from the heat and let it sit, covered, for 5 minutes to allow the rice to steam and flavors to meld.
Finely chop the fresh parsley.
Fluff the rice with a fork, add the lemon juice, and stir in the chopped parsley.
Serve warm, garnished with extra parsley if desired.
Nutrition Facts
Calories |
1018 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.1 g | 46% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1539 mg | 67% | |
| Total Carbohydrate | 147.0 g | 53% | |
| Dietary Fiber | 21.0 g | 75% | |
| Total Sugars | 20.4 g | ||
| Protein | 28.7 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 280 mg | 22% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 1649 mg | 35% | |
*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.
