Heart-Healthy Rice with Chickpeas

Packed with vibrant flavors and wholesome ingredients, Heart-Healthy Rice with Chickpeas is a nutritious one-pan dish perfect for a quick and satisfying meal. Featuring hearty brown rice, protein-rich chickpeas, and a colorful medley of sautéed vegetables like red bell pepper and carrots, this recipe is seasoned with aromatic spices like cumin and turmeric for an irresistibly fragrant finish. A drizzle of fresh lemon juice and a garnish of chopped parsley add a zesty brightness to every bite, while olive oil keeps it heart-smart and delicious. Ready in under an hour, this vegan, high-fiber meal is ideal for anyone seeking a flavorful way to eat clean and stay healthy. Whether served as a main or a side, it’s a versatile dish you’ll love adding to your weekly menu!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 2 cups Water
• 2 tablespoons Olive oil
• 1 medium, chopped Onion
• 2 minced Garlic cloves
• 1 medium, chopped Red bell pepper
• 1 large, diced Carrot
• 1.5 cups Cooked chickpeas
• 0.5 teaspoon Turmeric
• 1 teaspoon Cumin
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Lemon juice
• 2 tablespoons, chopped Fresh parsley

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed brown rice, reduce the heat to low, cover, and simmer for about 30-35 minutes, or until the rice is tender and the water is absorbed.

Step 3

While the rice is cooking, heat olive oil in a large skillet over medium heat.

Step 4

Add the chopped onion and minced garlic to the skillet. Sauté for 3-4 minutes until the onion becomes translucent.

Step 5

Add the chopped red bell pepper and diced carrot. Cook for an additional 5-7 minutes until the vegetables are slightly softened.

Step 6

Stir in the cooked chickpeas, turmeric, cumin, salt, and black pepper. Mix well and cook for another 3-4 minutes to let the flavors combine.

Step 7

Once the rice is cooked, fluff it with a fork and gently stir it into the vegetable and chickpea mixture in the skillet.

Step 8

Drizzle with lemon juice and sprinkle with chopped fresh parsley before serving.

Step 9

Serve the dish warm, garnished with extra parsley if desired.

Nutrition Facts

Serving size	1399.8 grams (1399.8g)

Amount per serving	% Daily Value*
Calories	1127

Total Fat 39.10g	50%
Saturated Fat 5.80g	29%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1286mg	56%
Total Carbohydrate 163.20g	59%
Dietary Fiber 34.40g	123%
Total Sugars 29.90g
Protein 36.90g	74%

Vitamin D 0IU	0%
Calcium 305mg	23%
Iron 13mg	74%
Potassium 1829mg	39%

*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.

Source of Calories

Fat: 30.5%

Protein: 12.8%

Carbs: 56.7%