Nutrition Facts for High protein rice with peas and corn

High Protein Rice with Peas and Corn

Elevate your weeknight meals with this hearty and nutritious High Protein Rice with Peas and Corn! Packed with wholesome brown rice, tender chickpeas, and a vibrant mix of peas and corn, this recipe is a delightful blend of plant-based protein and fiber. Infused with aromatic spices like cumin and turmeric, and finished with a savory splash of soy sauce, every bite bursts with flavor. This one-pan dish is quick to prepare—ready in just 40 minutes—and perfectly balanced for a satisfying, healthy dinner or meal prep staple. Serve it warm, garnished with fresh parsley, for a comforting and protein-rich feast that’s naturally vegan, gluten-free, and sure to please!

Nutriscore Rating: 80/100
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Image of High Protein Rice with Peas and Corn
Prep Time:10 mins
Cook Time:30 mins
Total Time:40 mins
Servings: 4

Ingredients

  • 1 cup brown rice
  • 2 cups vegetable broth
  • 1 cup frozen peas
  • 1 cup frozen corn
  • 1 can (15 oz) chickpeas
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 medium, chopped onion
  • 2 minced garlic cloves
  • 1 teaspoon cumin
  • 0.5 teaspoon turmeric
  • 0.5 teaspoon black pepper
  • 0.5 teaspoon salt
  • 2 tablespoons, chopped fresh parsley

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. This helps to remove excess starch and prevents the rice from becoming sticky.

Step 2

In a medium saucepan, bring the vegetable broth to a boil over medium-high heat. Once boiling, add the rinsed brown rice.

Step 3

Reduce the heat to low, cover the saucepan, and let the rice simmer for about 25 minutes or until the rice is tender and the liquid is absorbed.

Step 4

In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes until the onion becomes soft and translucent.

Step 5

Add the minced garlic to the skillet and sauté for an additional 1-2 minutes until fragrant.

Step 6

Stir in the cumin and turmeric, allowing the spices to toast slightly to enhance their flavors.

Step 7

Add the drained and rinsed chickpeas, frozen peas, and frozen corn to the skillet. Stir to combine all ingredients.

Step 8

Season the mixture with soy sauce, black pepper, and salt. Cook for about 5 minutes until the peas and corn are heated through.

Step 9

Add the cooked brown rice to the skillet and gently mix to combine all ingredients, ensuring the rice is evenly coated with the spices and soy sauce.

Step 10

Remove from heat and garnish with fresh parsley before serving. Enjoy warm!

Nutrition Facts

Serving size (1630.3g)
Amount per serving % Daily Value*
Calories 1594.3
Total Fat 34.4g 0%
Saturated Fat 5.0g 0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg 0%
Sodium 3512.0mg 0%
Total Carbohydrate 265.8g 0%
Dietary Fiber 57.4g 0%
Total Sugars 49.8g
Protein 70.0g 0%
Vitamin D 0IU 0%
Calcium 423.5mg 0%
Iron 22.0mg 0%
Potassium 3363.7mg 0%
*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: 18.7%
Protein: 16.9%
Carbs: 64.3%