Ingredients
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1 cup cooked brown rice (or substitute any other grain)
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1 tablespoon olive oil
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1 teaspoon chopped garlic
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½ cup chopped onion
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1 can (15oz.) chickpeas, drained and rinsed
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1 cup frozen peas, thawed
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1 medium zucchini, grated
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1 cup broccoli florets, steamed until tender
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Salt and Pepper, to taste
Directions
Sub-Title: A Healthy and Delicious Dish that Embraces Mediterranean Flavours
Description: This recipe is a perfect blend of Mediterranean cuisine, featuring vegetables and chickpeas as its main ingredient. It will not only taste delicious but also keep you feeling full and satisfied for hours!
Ingredients:
1 cup cooked brown rice (or substitute any other grain)
1 tablespoon olive oil
1 teaspoon chopped garlic
½ cup chopped onion
1 can (15oz.) chickpeas, drained and rinsed
1 cup frozen peas, thawed
1 medium zucchini, grated
1 cup broccoli florets, steamed until tender
Salt and Pepper, to taste
Instructions:
Step 1: Preheat your oven to 350 degrees Fahrenheit.
Step 2: In a large pot, sauté the onions and garlic in the olive oil over medium heat until softened. Add the chickpeas and peas and stir well. Set aside while you prepare the rest of the ingredients.
Step 3: Grate the zucchini into a bowl. Add the grated broccoli and mix well. Season with salt and pepper, to taste.
Step 4: Pour the broccoli mixture into the pot with the onions, garlic, chickpeas, and peas. Stir thoroughly to combine.
Step 5: Cook at high heat until the vegetables are wilted, about 5 minutes. Then add the rice and stir to coat evenly.
Step 6: Transfer the contents of the pot onto a baking sheet lined with parchment paper. Top with foil, and bake for 25 minutes. Remove the foil, and continue baking until the top is golden brown and crisp, about another 5-10 minutes. Serve hot.
Difficulty Level: Easy
Servings: 4-6
Note: If using white rice instead of brown, you may need to increase the baking time to ensure the rice gets browned properly. Adjust the seasoning as desired – use more salt and/or pepper if you prefer a saltier flavour.
Steps
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1
Done
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Step 1: Preheat your oven to 350 degrees Fahrenheit. |
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2
Done
|
Step 2: In a large pot, sauté the onions and garlic in the olive oil over medium heat until softened. Add the chickpeas and peas and stir well. Set aside while you prepare the rest of the ingredients. |
|
3
Done
|
Step 3: Grate the zucchini into a bowl. Add the grated broccoli and mix well. Season with salt and pepper, to taste. |
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4
Done
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Step 4: Pour the broccoli mixture into the pot with the onions, garlic, chickpeas, and peas. Stir thoroughly to combine. |
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5
Done
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Step 5: Cook at high heat until the vegetables are wilted, about 5 minutes. Then add the rice and stir to coat evenly. |
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6
Done
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Step 6: Transfer the contents of the pot onto a baking sheet lined with parchment paper. Top with foil, and bake for 25 minutes. Remove the foil, and continue baking until the top is golden brown and crisp, about another 5-10 minutes. Serve hot. |
