Ingredients
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2 cans of chickpeas (drained and rinsed)
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1 cup of brown rice (cooked according to package directions)
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1 tablespoon of ground cumin seeds
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½ teaspoon of crushed red pepper flakes (optional)
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¼ teaspoon of turmeric powder
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¼ teaspoon of salt
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1 medium onion (chopped)
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1 large clove garlic (minced)
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1 cup fresh basil leaves (fresh or frozen, chopped)
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1 cup fresh parsley leaves (fresh or frozen, chopped)
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1 cup fresh mint leaves (fresh or frozen, chopped)
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1/2 cup of extra virgin olive oil
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Optional garnishes: fresh pomegranate arils or slices, fresh lemon juice, and/or chopped fresh cilantro leaves
Directions
Subtitle: An Authentic Middle Eastern Dish Made with Whole Foods Plant-Based Ingredients
Description: This delicious and nutrient-dense stew is a perfect blend of Middle Eastern flavor and plant-based whole foods. It’s a great choice for anyone looking for a hearty and satisfying meal that won’t break the bank.
Ingredients:
– 2 cans of chickpeas (drained and rinsed)
– 1 cup of brown rice (cooked according to package directions)
– 1 tablespoon of ground cumin seeds
– ½ teaspoon of crushed red pepper flakes (optional)
– ¼ teaspoon of turmeric powder
– ¼ teaspoon of salt
– 1 medium onion (chopped)
– 1 large clove garlic (minced)
– 1 cup fresh basil leaves (fresh or frozen, chopped)
– 1 cup fresh parsley leaves (fresh or frozen, chopped)
– 1 cup fresh mint leaves (fresh or frozen, chopped)
– 1/2 cup of extra virgin olive oil
– Optional garnishes: fresh pomegranate arils or slices, fresh lemon juice, and/or chopped fresh cilantro leaves
Instructions:
1. Preheat your oven to 350°F (175°C). Line a baking sheet with foil and set aside.
2. In a large pot over high heat, warm up the olive oil until it begins to smoke lightly. Add the cumin seeds and allow them to pop and crackle briefly before adding the ground red pepper flakes if using. Let them cook together for a minute or two, stirring occasionally, to release their fragrance.
3. Meanwhile, prepare the rice by rinsing it thoroughly under cold running water to remove any dust particles. Transfer the rice to a medium bowl and cover with cool water to soak for at least 1 hour.
4. Once the spices have begun to soften, turn down the heat to low and add the drained and rinsed chickpeas, along with the turmeric, salt, and fresh herbs. Give everything a good mix to combine.
5. Cover the pot and transfer it to the preheated oven. Bake for about 20 minutes, checking every few minutes to ensure the temperature remains below 350°F (175°C), as hotter temperatures could cause the lentils to burst and split open.
6. Remove the lid from the pot, increase the heat to medium-high, and stir the contents vigorously for a couple of minutes to help release any stuck bits. Continue stirring and cooking until most of the liquid has evaporated and the mixture becomes thick and pasty.
7. Once the mixture reaches a desired consistency, add the prepared rice to the pot and mix well. Gently fold in the fresh herbs and any optional garnishes you may choose to use.
8. Serve immediately or store in an airtight container in the refrigerator for up to three days.
Note: Adjust the serving size and cooking times based on personal preferences. For example, if you’re making more than one batch of this dish, reduce both the amount of olive oil and the length of time you cook the spices. Likewise, if you’re preparing this dish for fewer people, decrease the portions accordingly.
Nutrition Information:
Serving Size: 1 bowl (approximately 1 cup)
Servings Per Container: 4
Total Calories: 280 calories per serving
Calories From Fat: 6 grams
Total Fat: 0.5 grams
Saturated Fat: 0.1 grams
Trans Fat: 0 grams
Cholesterol: 0 milligrams
Dietary Fiber: 13 grams
Sugars: 2 grams
Protein: 7 grams
Sodium: 300 milligrams
Potassium: 760 milligrams
Total Carbohydrates: 40 grams
Of which Sugars: 2 grams
Net
Steps
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1
Done
|
Preheat your oven to 350°F (175°C). Line a baking sheet with foil and set aside. |
|
2
Done
|
In a large pot over high heat, warm up the olive oil until it begins to smoke lightly. Add the cumin seeds and allow them to pop and crackle briefly before adding the ground red pepper flakes if using. Let them cook together for a minute or two, stirring occasionally, to release their fragrance. |
|
3
Done
|
Meanwhile, prepare the rice by rinsing it thoroughly under cold running water to remove any dust particles. Transfer the rice to a medium bowl and cover with cool water to soak for at least 1 hour. |
|
4
Done
|
Once the spices have begun to soften, turn down the heat to low and add the drained and rinsed chickpeas, along with the turmeric, salt, and fresh herbs. Give everything a good mix to combine. |
|
5
Done
|
Cover the pot and transfer it to the preheated oven. Bake for about 20 minutes, checking every few minutes to ensure the temperature remains below 350°F (175°C), as hotter temperatures could cause the lentils to burst and split open. |
|
6
Done
|
Remove the lid from the pot, increase the heat to medium-high, and stir the contents vigorously for a couple of minutes to help release any stuck bits. Continue stirring and cooking until most of the liquid has evaporated and the mixture becomes thick and pasty. |
|
7
Done
|
Once the mixture reaches a desired consistency, add the prepared rice to the pot and mix well. Gently fold in the fresh herbs and any optional garnishes you may choose to use. |
|
8
Done
|
Serve immediately or store in an airtight container in the refrigerator for up to three days. |
|
9
Done
|
0.5 grams |
|
10
Done
|
0.1 grams |
