Mediterranean Diet Rice with Chickpeas
Elevate your weeknight dinner routine with this Mediterranean Diet Rice with Chickpeas recipe—a wholesome, flavor-packed dish that’s as nutritious as it is satisfying. Featuring tender long-grain brown rice simmered in savory vegetable broth alongside protein-rich chickpeas, this recipe bursts with Mediterranean-inspired flavors like vibrant cumin, coriander, and fresh parsley. Diced tomatoes and sweet red bell peppers add a pop of color and natural sweetness, while lemon juice provides a zesty finishing touch. Perfect for meal prepping or serving warm straight from the pot, this one-pot wonder offers balanced, heart-healthy nourishment in just an hour. It's an ideal choice for vegetarians, clean-eating enthusiasts, or anyone seeking a delicious and easy-to-make Mediterranean dish!
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 yellow onion, diced
- 3 garlic cloves, minced
- 1.5 cups long-grain brown rice
- 1 15-ounce can canned chickpeas, drained and rinsed
- 3 cups vegetable broth
- 2 roma tomatoes, diced
- 1 red bell pepper, diced
- 1 teaspoon ground cumin
- 0.5 teaspoon ground coriander
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup fresh parsley, chopped
- 1 lemon, juiced
Instructions
In a large pot, heat olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the brown rice to the pot, stirring constantly for 2-3 minutes to lightly toast the grains.
Add the drained chickpeas, vegetable broth, diced tomatoes, and red bell pepper to the pot. Stir well to combine.
Season the mixture with ground cumin, ground coriander, salt, and black pepper. Stir to evenly distribute the spices.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for about 40-45 minutes, or until the rice is cooked and liquid is absorbed.
Turn off the heat and let the pot sit covered for another 5 minutes.
Fluff the rice with a fork and stir in the chopped parsley and lemon juice.
Serve warm and enjoy your Mediterranean Diet Rice with Chickpeas.
Nutrition Facts
Calories |
1690 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.2 g | 80% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5415 mg | 235% | |
| Total Carbohydrate | 240.5 g | 87% | |
| Dietary Fiber | 48.5 g | 173% | |
| Total Sugars | 44.6 g | ||
| Protein | 56.7 g | 113% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 668 mg | 51% | |
| Iron | 24.2 mg | 134% | |
| Potassium | 4429 mg | 94% | |
*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.
