Mediterranean Chickpea and Brown Rice Bowl
A nourishing bowl filled with chickpeas, brown rice, and a zesty yogurt sauce, this Mediterranean-inspired dish is packed with fiber and gut-friendly ingredients.
10 min
Prep
35 min
Cook
4
Serves
390
Calories
Macros · per serving
12g protein
62g carbs
10g fat
Ingredients
For 4 servings
- 1 cup brown rice
- 2 cups water
- 1 15 oz can canned chickpeas
- 2 tablespoons olive oil
- 1 onion
- 1 red bell pepper
- 2 cloves garlic
- 4 cups spinach
- 2 tablespoons lemon juice
- 1 cup plain yogurt
- 1 cucumber
- 1 teaspoon dried oregano
- salt — to taste
- black pepper — to taste
Instructions
- 1
Rinse the brown rice under cold water. In a medium saucepan, combine rice and water and bring to a boil. Reduce the heat to low, cover, and simmer for 30 minutes or until rice is tender and water is absorbed.
- 2
While the rice is cooking, drain and rinse the canned chickpeas. Set aside.
- 3
In a large skillet, heat olive oil over medium heat. Dice the onion and red bell pepper, and mince the garlic. Add onion, bell pepper, and garlic to the skillet and sauté for 5 minutes until softened.
- 4
Add chickpeas to the skillet and cook for another 5 minutes, stirring occasionally. Season with salt and black pepper to taste.
- 5
Add spinach to the skillet and cook until the leaves are wilted, about 2 minutes. Stir in lemon juice and remove from heat.
- 6
In a small bowl, mix plain yogurt with finely diced cucumber and dried oregano. Add salt and pepper to taste to create a tangy yogurt sauce.
- 7
To serve, divide the cooked brown rice into four bowls. Top each with the chickpea and vegetable mixture. Drizzle with the yogurt sauce and garnish with additional lemon juice if desired.
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