Turkish · Dinner
Rice with Chickpeas (Low-Calorie)
A Turkish rice pilaf made with chickpeas, tomato, and onion, simmered in vegetable stock with warm cumin and fresh mint. Olive oil is reduced to a minimum, and the rice portion is kept modest to achieve a light, under-400-calorie meal. Served warm with lemon.
$2
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
371Calories
13.2gProtein
2.6gFat
67.2gCarbs
5.1gSugar
11.8gFiber
595mgSodium
0mgChol
0.4gSat Fat
639mgPotassium
89mgCalcium
3.7mgIron
0mcgVitamin B12
19mgVitamin C
vegetarian
vegan
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Rinse the basmati rice under cold water in a fine sieve until the water runs clear, then drain thoroughly.
2
Heat
Warm the olive oil in a small saucepan over medium heat and sweat the finely chopped onion for 3 minutes until soft.
3
Heat
Stir in the tomato paste and ground cumin; cook for 1 minute until fragrant, then add the diced tomato and cook 2 minutes more.
4
Heat
Add the rinsed rice, cooked chickpeas, vegetable stock, salt, and black pepper. Bring to a boil over high heat, then reduce to low, cover, and simmer 15 minutes.
5
Rest
Remove from heat and let stand covered for 5 minutes so the rice finishes steaming and separates into distinct grains.
6
Plate
Fluff the rice gently with a fork, scatter the chopped fresh parsley over the top, and serve with the lemon wedge on the side.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 4.2 oz120g basmati rice, uncooked
- 4 oz360g cooked chickpeas
- 11 onion
- 11 small tomato (about 50g)
- 1 1/2 cup360ml low-sodium vegetable stock
- 1 tsp1 tsp olive oil
- 1 tsp1 tsp tomato paste
- 1 tsp1 tsp ground cumin
- 2 pinch2 pinch salt
- 2 pinch2 pinch black pepper
- 2 tbsp2 tbsp fresh parsley
- 22 lemon wedge, for serving
