This recipe represents a balanced meal all in one dish. Whole grains, protein-packed chickpeas and vitamin rich spinach offer endless health benefits, while onions sauteed in cumin and paprika provide all the flavour. Brown Rice is a great substitute for heavier pastas and absorbs flavour of the ingredients it’s combined with. Brown rice and chick peas are a full protein that keeps the calories low and the nutrients high.
Ingredients
Servings 4
- 1 cup brown rice
- ½ cup wild rice
- 3 cups water
- 1 Tbs olive oil
- 1¼ cup white onion chopped
- 3 cloves garlic minced
- ½ tsp ground cumin
- ½ tsp paprika
- ½ tsp turmeric
- ¼ tsp salt
- 1 Tbs tomato paste
- 1 15-oz. can chickpeas, rinsed and drained
- 1 10-oz. bag frozen spinach drained
- 1 cup water
- ¼ tsp black pepper
Nutritional Facts
Nutrition Facts
Brown Rice Pilaf with Chickpeas & Spinach
Amount per Serving
Calories
418
% Daily Value*
Fat
8
g
12
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
4
g
Sodium
543
mg
24
%
Potassium
752
mg
21
%
Carbohydrates
75
g
25
%
Fiber
11
g
46
%
Sugar
4
g
4
%
Protein
15
g
30
%
Vitamin A
8520
IU
170
%
Vitamin C
9
mg
11
%
Calcium
177
mg
18
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
- Combine brown rice and wild rice and cook in water for about 30 minutes or until tender. Add salt and pepper to taste.
- While the rice cooks, heat 1 Tbs olive oil in saucepan over medium heat. Add the chopped white onion and sauté for 4-5 minutes until translucent.
- Stir in the minced garlic, ground cumin, paprika, turmeric, and salt and tomato paste. Cook for 1 to 2 minutes, stirring constantly until the tomato paste darkens in color.
- Add the chickpeas and water. Cover the pan and reduce the heat to low. Let simmer for 10 minutes.
- Stir in the cooked spinach and black pepper. Let simmer until spinach is warm.
- Transfer the cooked rice pilaf to a bowl, using a fork to fluff it.
- Fold the chickpea mixture into the rice pilaf and serve warm.
