High Protein Arroz Branco Cozido

Elevate your meal prep with this High Protein Arroz Branco Cozido, a satisfying twist on the classic Brazilian white rice recipe. Packed with protein-rich chickpeas, nutty cooked quinoa, and crunchy pumpkin seeds, this dish is as nutritious as it is flavorful. The fragrant base of sautéed onion and garlic ensures every bite bursts with savory goodness. Ready in just 30 minutes, it's a versatile recipe that can be served as a wholesome main course or a hearty side dish. Garnished with fresh parsley for a pop of color and freshness, this protein-packed rice dish is perfect for busy weeknights or meal preps alike. Whether you're looking for a plant-based protein boost or a delicious way to reinvent a staple, this High Protein Arroz Branco Cozido is a must-try!

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup white long-grain rice
• 2 cups water
• 1 tablespoon olive oil
• 0.5 cup yellow onion, finely chopped
• 2 cloves garlic, minced
• 0.5 cup canned chickpeas, rinsed and drained
• 0.5 cup cooked quinoa
• 0.25 cup pumpkin seeds
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Rinse the white rice under cold water until the water runs clear to remove excess starch.

Step 2

In a medium-sized pot, heat the olive oil over medium heat.

Step 3

Add the chopped onion and cook until translucent, about 3-4 minutes.

Step 4

Stir in the minced garlic and cook for another minute until fragrant.

Step 5

Add the rinsed rice to the pot, stirring to coat the grains with the oil, onion, and garlic mixture.

Step 6

Pour in the water, then add the salt and black pepper, and bring the mixture to a gentle boil.

Step 7

Reduce the heat to low, cover the pot, and let the rice simmer for about 15 minutes until the water is absorbed and the rice is tender.

Step 8

Once the rice is cooked, gently fold in the chickpeas, cooked quinoa, and pumpkin seeds.

Step 9

Replace the lid and let the mixture sit off the heat for another 5 minutes to allow the flavors to meld.

Step 10

Fluff the rice with a fork and sprinkle with fresh parsley before serving.

Step 11

Serve the High Protein Arroz Branco Cozido warm as a nutritious side or a main dish.

Nutrition Facts

Serving size	1027.6 grams (1027.6g)

Amount per serving	% Daily Value*
Calories	888

Total Fat 36.70g	47%
Saturated Fat 5.90g	30%
Polyunsaturated Fat 8.50g
Cholesterol 0mg	0%
Sodium 2612mg	114%
Total Carbohydrate 115.50g	42%
Dietary Fiber 14.00g	50%
Total Sugars 8.80g
Protein 28.90g	58%

Vitamin D 0IU	0%
Calcium 187mg	14%
Iron 10mg	53%
Potassium 1049mg	22%

*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: 36.4%

Protein: 12.7%

Carbs: 50.9%