Chickpeas, carrots, and rice
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Serves4 (1 1/2 cups each)
SWAP ScoreWhat's this?
Ingredients
- 1 cup brown rice, uncooked
- 2 1/2 cups water
- 1 teaspoon canola oil
- 1 large onion, diced
- 2 large carrots, diced
- 1 15-ounce can chickpeas, drained and rinsed
Directions
- Place rice and water into a large saucepan. Bring to a boil over high heat. Cover, reduce heat to low, and simmer 30-35 minutes until liquid is mostly absorbed and rice is tender.
- While rice is cooking, heat oil in a medium skillet over medium heat. Cook onion 3-5 minutes or until soft. Toss in carrots and cook additional 5-7 minutes until carrots are tender.
- Remove vegetable mixture from heat.
- When rice is finished cooking, stir in drained chickpeas and carrot/onion mixture. Serve warm.
Recipe Tips
Top with steamed vegetables for higher fiber (broccoli, cauliflower, bell peppers, or edamame work well).
Try different varieties- use different beans or different vegetables for a new dish.
Add crushed red pepper flakes, chili powder, or 2 teaspoons of your favorite hot sauce for added flavor.
Nutrition Facts
Chickpeas, carrots, and rice
Amount Per Serving
Calories 260
Calories from Fat 36
% Daily Value*
Total Fat 4g
6%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 468mg
20%
Potassium 454mg
13%
Total Carbohydrates 46g
15%
Dietary Fiber 10g
40%
Sugars 7g
Protein 11g
22%
Vitamin A
79%
Vitamin C
6%
Vitamin D0%
Calcium
6%
Iron
19%
* Percent Daily Values are based on a 2000 calorie diet.
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