The Easiest, Most Flavorful Chickpea and Rice Pilaf
Looking for a weeknight dinner that’s fast, flavorful, and fills you up? Meet your new favorite one-pot wonder: Rice with Chickpeas! This dish is a game-changer. Not only does it come together in about 30 minutes, but it’s also incredibly satisfying. The chickpeas add a wonderful, hearty texture and, when paired with rice, create a complete protein powerhouse. It’s a simple, wholesome meal that proves you don’t need a complicated recipe to create something truly delicious. Get ready to fall in love with this versatile and vibrant pilaf!
Ingredients
• MAKES: 4 servingsTIME: 30 minutes
• 1 tablespoon / 15 ml olive oil
• 1/2 medium onion, finely chopped
• 2 cloves garlic, minced
• 1/2 medium bell pepper, any color, finely chopped
• 1.5 cups / 340g chopped ripe or canned tomatoes, with juice
• 1.25 cups / 300 ml vegetable stock or water
• 2 tablespoons / 30 ml dry sherry (optional)
• 1 bay leaf
• Salt and freshly ground black pepper, to taste
• 1.5 cups / 275g long-grain white rice
• 1 cup / 165g cooked chickpeas, rinsed and drained
Instructions
1. Heat the olive oil in a medium pot or Dutch oven with a tight-fitting lid over medium-high heat. Add the onion, garlic, and bell pepper. Cook, stirring occasionally, until the onion has softened, about 5 minutes.2. Pour in the chopped tomatoes, vegetable stock, and sherry (if using). Add the bay leaf, a generous pinch of salt, and several grinds of black pepper. Bring the mixture to a rolling boil.3. Stir in the rice and the drained chickpeas. Give it one good stir to combine everything, then reduce the heat to low.4. Cover the pot and let it simmer gently until all the liquid is absorbed and the rice is tender, about 20 minutes. Avoid lifting the lid while it cooks.5. Remove the pot from the heat and let it stand, covered, for 5 minutes. Remove the bay leaf, fluff the rice with a fork, taste, and adjust seasoning if necessary. Serve warm.
Nutritional Information
• Estimated per serving:
• Calories: 450 kcal
• Protein: 12g
• Carbohydrates: 85g
• Fat: 7g
• Fiber: 9g
Pro Tips
• For a nuttier flavor, toast the dry rice in the pot with the onions for a minute before adding the liquids.
• Make it a complete one-pot meal by adding 1 cup of chopped firm tofu, spinach, or frozen peas during the last 5 minutes of cooking.
• Don’t be afraid to experiment with spices! Add 1 tablespoon of curry powder, garam masala, or smoked paprika along with the onions for a completely different flavor profile.
• Swap the grain! This recipe works beautifully with quinoa, pearled barley, or bulgur. Just adjust the liquid and cooking time accordingly.
FAQ
Q: Is this chickpea and rice pilaf a complete protein
A: Yes, it is! The combination of rice (a grain) and chickpeas (a legume) provides all the essential amino acids, making it a complete protein source. It’s a fantastic and satisfying way to get plant-based protein in your diet, with about 12g per serving.
Q: How can I make this recipe vegan
A: This recipe is easily made vegan. Simply ensure your vegetable stock is 100% plant-based and, if using sherry, choose a brand that is certified vegan as some wines are processed using animal-derived fining agents. The rest of the ingredients are naturally vegan.
Q: Can I use brown rice instead of white rice
A: Absolutely! To use brown rice, you will need to adjust the liquid and cooking time. Brown rice typically requires more liquid (about a 1:2 rice to liquid ratio) and a longer cooking time, usually 40-45 minutes. Follow the recipe as directed, but increase the vegetable stock to about 2 cups and extend the simmering time.
Q: What other plant-based proteins can I add
A: To boost the protein even more, you can add 1 cup of chopped firm tofu or tempeh along with the onions. Another great option is to stir in a cup of cooked lentils or edamame with the chickpeas for added texture and nutrients.
Q: How do I store and reheat leftovers
A: Store any leftover chickpea and rice pilaf in an airtight container in the refrigerator for up to 4 days. To reheat, simply microwave for 1-2 minutes or gently warm it in a saucepan over low heat. You may want to add a splash of water or vegetable stock to prevent it from drying out.
