High Protein Arroz de Tomate

Elevate your classic Arroz de Tomate with a nutritious twist in this High Protein Arroz de Tomate recipe! Bursting with Mediterranean-inspired flavors, this one-pot dish combines hearty brown rice, creamy cooked chickpeas, and protein-packed red lentils for a satisfying, plant-based meal. Juicy cherry tomatoes, rich tomato paste, and aromatic spices like paprika create a vibrant, flavor-forward base, enhanced by a touch of olive oil and fresh parsley. Simmered in a blend of vegetable broth and water, this recipe delivers a perfectly tender, sauce-infused rice that’s healthy and delicious. Ready in under an hour with minimal prep, this dish is perfect for busy weeknights or meal prep. Serve warm, paired with a crisp side salad or sautéed greens, for a wholesome, protein-rich dinner the entire family will love.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 cup cooked chickpeas
• 1 cup cherry tomatoes
• 2 tablespoons tomato paste
• 2 tablespoons olive oil
• 1 medium onion
• 2 garlic cloves
• 1 cup vegetable broth
• 1 cup cooked red lentils
• 1 teaspoon paprika
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley

Directions

Step 1

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

Step 2

Chop the onion and mince the garlic cloves.

Step 3

Heat the olive oil in a large saucepan over medium heat.

Step 4

Add the chopped onion and sauté for 3-4 minutes until translucent.

Step 5

Add the minced garlic and sauté for an additional 1 minute until fragrant.

Step 6

Add the cherry tomatoes and cook, stirring occasionally, until they start to soften, about 3-4 minutes.

Step 7

Stir in the tomato paste, and cook for another 2 minutes until it deepens in color.

Step 8

Add the rinsed brown rice, cooked chickpeas, and cooked red lentils to the saucepan, stirring to coat the rice in the tomato mixture.

Step 9

Pour in the water and vegetable broth, and bring the mixture to a boil.

Step 10

Reduce the heat to low, cover the pan, and let it simmer for about 20 minutes until the rice is tender and has absorbed most of the liquid.

Step 11

Add paprika, salt, and black pepper, stirring well to combine.

Step 12

Cover and let the rice rest off the heat for 5 minutes.

Step 13

Fluff the rice with a fork, and stir in the chopped fresh parsley.

Step 14

Serve warm, ideally with a side salad or sauteed greens for a complete meal.

Nutrition Facts

Serving size	1699.5 grams (1699.5g)

Amount per serving	% Daily Value*
Calories	1265

Total Fat 39.00g	50%
Saturated Fat 6.00g	30%
Polyunsaturated Fat 3.40g
Cholesterol 0mg	0%
Sodium 2295mg	100%
Total Carbohydrate 187.30g	68%
Dietary Fiber 44.30g	158%
Total Sugars 32.90g
Protein 51.00g	102%

Vitamin D 0IU	0%
Calcium 322mg	25%
Iron 18mg	100%
Potassium 2972mg	63%

*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: 26.9%

Protein: 15.6%

Carbs: 57.4%