High Protein Savory Pumpkin Rice

Elevate your weeknight dinners with this High Protein Savory Pumpkin Rice, a hearty and nutrient-packed dish that’s as comforting as it is nutritious! Featuring tender brown rice simmered in vegetable broth, protein-rich chicken breast, and chickpeas, this recipe is a powerhouse of flavor and sustenance. The earthy warmth of pumpkin puree, a hint of cumin, and a touch of soy sauce create a satisfying savory base, while fresh spinach adds vibrant color and nutrients. Topped with crunchy pumpkin seeds and a sprinkle of fresh parsley, this one-pan meal is perfect for meal prep or a cozy family dinner. With its blend of wholesome ingredients and quick prep time, this recipe is a must-try for those looking for a healthy yet indulgent meal option.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

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

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

Taste and adjust seasoning if necessary.

Step 8

Serve the savory pumpkin rice hot, garnished with pumpkin seeds and fresh parsley for a crunchy and fresh finish.

Nutrition Facts

Serving size	(1782.0g)

Amount per serving	% Daily Value*
Calories	1856.9

Total Fat 74.4g	0%
Saturated Fat 14.0g	0%
Polyunsaturated Fat 13.2g
Cholesterol 254.9mg	0%
Sodium 5668.2mg	0%
Total Carbohydrate 168.2g	0%
Dietary Fiber 36.7g	0%
Total Sugars 29.6g
Protein 136.8g	0%

Vitamin D 26IU	0%
Calcium 481.7mg	0%
Iron 22.4mg	0%
Potassium 4052.4mg	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: 35.4%

Protein: 29.0%

Carbs: 35.6%