Middle Eastern Chickpea Rice Stew
Warm, hearty, and packed with vibrant flavors, this Middle Eastern Chickpea Rice Stew is the perfect comfort food for any time of year. Featuring a fragrant blend of spices like cumin, coriander, turmeric, and a hint of cinnamon, this stew creates an aromatic base that perfectly complements tender chickpeas, basmati rice, and colorful vegetables like carrots and zucchini. Simmered in a rich vegetable broth and finished with a bright splash of lemon juice and fresh herbs, this one-pot dish is as nourishing as it is satisfying. Ready in under an hour, this easy vegetarian recipe is ideal for family dinners or meal prep. Serve it with warm flatbread or a simple side salad for a wholesome meal bursting with Middle Eastern-inspired flavor.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 units Garlic cloves, minced
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Smoked paprika
- 1 unit Cinnamon stick
- 2 tablespoons Tomato paste
- 4 cups Vegetable broth
- 2 cups Cooked chickpeas (or canned, drained and rinsed)
- 0.75 cup Basmati rice, rinsed and drained
- 1 medium Carrot, diced
- 1 medium Zucchini, diced
- 2 tablespoons Lemon juice
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper, freshly ground
- 2 tablespoons Fresh parsley, chopped
- 2 tablespoons Fresh cilantro, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 5-7 minutes until softened and golden brown.
Stir in the minced garlic, ground cumin, ground coriander, turmeric powder, smoked paprika, and cinnamon stick. Cook for 1 minute until the spices are fragrant.
Add the tomato paste and cook for another 2 minutes, stirring well to coat the onions and release its flavor.
Pour in the vegetable broth and bring it to a simmer.
Add the cooked chickpeas, basmati rice, diced carrot, and zucchini to the pot, stirring to combine.
Season with salt and black pepper, then reduce the heat to low, cover, and let simmer for 25-30 minutes. Stir occasionally to prevent the rice from sticking to the bottom.
Once the rice is tender, remove the cinnamon stick from the pot.
Stir in the lemon juice, chopped parsley, and cilantro.
Taste and adjust seasoning if needed before serving.
Serve hot in bowls, and garnish with additional fresh herbs, if desired.
Nutrition Facts
Calories |
382 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.0 g | 15% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1253 mg | 54% | |
| Total Carbohydrate | 57.8 g | 21% | |
| Dietary Fiber | 12.0 g | 43% | |
| Total Sugars | 11.6 g | ||
| Protein | 14.5 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 137 mg | 11% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 956 mg | 20% | |
*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.
