High Protein Savory Pumpkin Rice
Bursting with flavor and packed with nutrients, this High Protein Savory Pumpkin Rice is the perfect wholesome dish for cozy dinners or meal prep. Featuring fluffy brown rice infused with hearty vegetable broth, tender diced chicken, creamy pumpkin puree, and protein-rich chickpeas, this recipe delivers a satisfying blend of textures and flavors. Enhanced with aromatic cumin, garlic, and soy sauce, the dish is rounded out with fresh spinach leaves and a crunchy garnish of pumpkin seeds and parsley. With just 15 minutes of prep and a simple one-skillet method for the pumpkin mixture, this recipe proves that eating healthy doesn’t have to be complicated. Whether you’re looking for a high-protein, fall-inspired meal or a creative rice dish, this savory creation is sure to become a favorite.
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Recipe Information
Ingredients
- 1 cup brown rice
- 1 cup pumpkin puree
- 2 pieces chicken breast, diced
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 cup canned chickpeas, drained and rinsed
- 2 cups vegetable broth
- 2 cups spinach leaves, fresh
- 0.25 cup pumpkin seeds
- 2 tablespoons soy sauce
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Rinse the brown rice under cold water until the water runs clear to remove excess starch.
In a large saucepan or rice cooker, combine the rinsed rice and vegetable broth. Cook according to the package instructions or until the rice is tender and the liquid is absorbed. This typically takes about 40 minutes.
In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the diced chicken breast and cook for 5-7 minutes, stirring occasionally, until fully cooked and browned. Remove from the skillet and set aside.
In the same skillet, add the chopped onion and cook for 3-4 minutes until translucent. Add the minced garlic and cook for an additional 1 minute until fragrant.
Stir in the pumpkin puree, chickpeas, soy sauce, ground cumin, salt, and pepper into the skillet. Cook for 3-5 minutes, until the mixture is heated through.
Once the rice is cooked, fluff it with a fork and add it to the pumpkin mixture in the skillet. Toss in the cooked chicken and fresh spinach leaves, stirring until the spinach wilts down, about 2 minutes.
Taste and adjust seasoning if necessary.
Serve the savory pumpkin rice hot, garnished with pumpkin seeds and fresh parsley for a crunchy and fresh finish.
Nutrition Facts
Calories |
1638 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.8 g | 89% | |
| Saturated Fat | 13.0 g | 65% | |
| Polyunsaturated Fat | 10.5 g | ||
| Cholesterol | 209 mg | 70% | |
| Sodium | 4854 mg | 211% | |
| Total Carbohydrate | 144.4 g | 53% | |
| Dietary Fiber | 30.6 g | 109% | |
| Total Sugars | 24.0 g | ||
| Protein | 117.6 g | 235% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 461 mg | 35% | |
| Iron | 19.9 mg | 111% | |
| Potassium | 3661 mg | 78% | |
*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.
