High Protein Rice with Spinach

Boost your mealtime nutrition with this High Protein Rice with Spinach recipe, a wholesome, plant-based dish that’s as satisfying as it is nourishing. Featuring hearty brown rice, protein-packed chickpeas, crispy sautéed tofu, and a generous serving of fresh spinach, this recipe offers a balanced blend of flavors and textures. Enhanced with savory notes of garlic, onion, soy sauce, and a zesty touch of lemon juice, this one-pot meal is finished with a sprinkle of nutritional yeast for a cheesy, umami kick. Perfect for busy weeknights, this recipe comes together in under 45 minutes and makes a deliciously filling main course or a vibrant side dish. Packed with plant-based protein and fiber, it’s a must-try for anyone seeking a healthy, flavorful meal option!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 1 cup chickpeas
• 4 cups fresh spinach
• 1 medium onion
• 2 units garlic cloves
• 2 tablespoons olive oil
• 2 cups vegetable broth
• 2 tablespoons soy sauce
• 1 tablespoon lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 200 grams tofu
• 2 tablespoons nutritional yeast

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. Drain and set aside.

Step 2

Drain and rinse the canned chickpeas. If using dried chickpeas, soak them overnight and cook until tender.

Step 3

Dice the medium onion and mince the garlic cloves.

Step 4

In a medium pot, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and minced garlic, sautéing until the onion becomes translucent, about 3-4 minutes.

Step 5

Add the brown rice to the pot and stir to coat it with the oil and onions.

Step 6

Pour in the vegetable broth and bring it to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 20 minutes or until the rice is tender and has absorbed all the liquid.

Step 7

While the rice is cooking, cut the tofu into bite-sized cubes. In a large skillet, heat the remaining 1 tablespoon of olive oil over medium-high heat. Add the tofu cubes and sauté until golden brown on all sides, about 8-10 minutes. Remove tofu from skillet and set aside.

Step 8

In the same skillet, add the fresh spinach and cook until wilted, about 2-3 minutes.

Step 9

Once the rice is cooked, add the chickpeas, sautéed tofu, wilted spinach, soy sauce, lemon juice, salt, and black pepper to the pot. Stir to combine all ingredients thoroughly.

Step 10

Sprinkle nutritional yeast over the rice mixture and gently fold it in until well incorporated.

Step 11

Adjust seasoning with more salt or soy sauce if needed.

Step 12

Serve the high protein rice with spinach warm as a main course or a side dish.

Nutrition Facts

Serving size	(1451.2g)

Amount per serving	% Daily Value*
Calories	1465.3

Total Fat 55.9g	0%
Saturated Fat 8.6g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 3612.8mg	0%
Total Carbohydrate 171.4g	0%
Dietary Fiber 38.1g	0%
Total Sugars 27.1g
Protein 78.5g	0%

Vitamin D 0IU	0%
Calcium 1061.3mg	0%
Iron 26.0mg	0%
Potassium 2647.0mg	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: 33.5%

Protein: 20.9%

Carbs: 45.6%