Mediterranean Diet Rice with Chickpeas

Elevate your weeknight dinner game with this flavorful Mediterranean Diet Rice with Chickpeas recipe! Bursting with wholesome ingredients like long-grain brown rice, protein-packed chickpeas, sweet roma tomatoes, and vibrant red bell pepper, this dish is as nourishing as it is delicious. Infused with the warm, earthy flavors of cumin and coriander and finished with a refreshing hit of fresh parsley and lemon juice, it’s a perfect one-pot meal that’s both satisfying and healthy. Featuring heart-healthy olive oil and a base of vegetable broth, this vegan and gluten-free recipe is ideal for anyone following the Mediterranean diet. Ready in just an hour, it’s great for meal prep or a cozy family dinner. Serve it as a stand-alone dish or pair it with a crisp side salad and warm pita for a complete Mediterranean feast!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 3 tablespoons olive oil
• 1 yellow onion, diced
• 3 garlic cloves, minced
• 1.5 cups long-grain brown rice
• 1 15-ounce can canned chickpeas, drained and rinsed
• 3 cups vegetable broth
• 2 roma tomatoes, diced
• 1 red bell pepper, diced
• 1 teaspoon ground cumin
• 0.5 teaspoon ground coriander
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 cup fresh parsley, chopped
• 1 lemon, juiced

Directions

Step 1

In a large pot, heat olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until translucent.

Step 2

Stir in the minced garlic and cook for another minute until fragrant.

Step 3

Add the brown rice to the pot, stirring constantly for 2-3 minutes to lightly toast the grains.

Step 4

Add the drained chickpeas, vegetable broth, diced tomatoes, and red bell pepper to the pot. Stir well to combine.

Step 5

Season the mixture with ground cumin, ground coriander, salt, and black pepper. Stir to evenly distribute the spices.

Step 6

Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for about 40-45 minutes, or until the rice is cooked and liquid is absorbed.

Step 7

Turn off the heat and let the pot sit covered for another 5 minutes.

Step 8

Fluff the rice with a fork and stir in the chopped parsley and lemon juice.

Step 9

Serve warm and enjoy your Mediterranean Diet Rice with Chickpeas.

Nutrition Facts

Serving size	(2105.4g)

Amount per serving	% Daily Value*
Calories	1690.2

Total Fat 62.2g	0%
Saturated Fat 9.6g	0%
Polyunsaturated Fat 6.1g
Cholesterol 0mg	0%
Sodium 5414.9mg	0%
Total Carbohydrate 240.5g	0%
Dietary Fiber 48.5g	0%
Total Sugars 44.6g
Protein 56.7g	0%

Vitamin D 0IU	0%
Calcium 667.8mg	0%
Iron 24.2mg	0%
Potassium 4428.9mg	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: 32.0%

Protein: 13.0%

Carbs: 55.0%