November 22, 2017
Basmati Rice & Chickpeas
Recipe

Basmati Rice & Chickpeas

by Berkeley Wellness  

The age-old combination of rice and beans takes on a bit of an Indian flavor here with the use of basmati rice (an aromatic rice grown primarily in India) and chickpeas, another ingredient common to Indian cuisine. If you can’t find basmati rice, substitute Texmati, jasmine or any long-grain rice.

Ingredients

2 teaspoons vegetable oil, such as olive or canola oil

1 large onion, finely chopped

3 cloves garlic, finely chopped

1 large red bell pepper, cut into 1/2-inch pieces

1 cup basmati rice

2 cups water

1 1/2 teaspoons grated lemon zest

3/4 teaspoon salt

1 can (19 ounces) chickpeas, rinsed and drained

1/3 cup chopped cilantro

1/4 cup sliced almonds, toasted

Directions

1. In a medium nonstick saucepan, heat the oil over medium heat. Add the onion and garlic, and cook, stirring frequently, until the onion is soft, about 7 minutes.

2. Add the bell pepper and rice, stirring to coat. Stir in the water, lemon zest and salt, and bring to a boil. Reduce to a simmer, cover and cook until the rice is tender, about 15 minutes.

3. Stir in the chickpeas and cook until heated through, about 3 minutes. Stir in the cilantro and toasted almonds at serving time. Makes 6 servings

Nutrition per serving: 242 calories, 5g total fat (0.6g saturated), 0mg cholesterol, 5g dietary fiber, 42g carbohydrate, 8g protein, 395mg sodium.

Good source of: fiber, folate, thiamin, vitamin C.

From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.