A Healthy and Tasty One-Pot Supper: Chickpea Rice Pilaf
A combination of aromatic spices, protein-rich chickpeas, and fragrant rice combine to create the tasty and healthful dish known as chickpea rice pilaf. It can be served as a side dish to go with roasted vegetables, grilled meats, or fresh salads, or it can be used as a standalone vegetarian meal.
This pilaf, which has Middle Eastern and Mediterranean flavors, is a light and soothing dish that can be prepared in less than 30 minutes. For hectic weeknights, meal planning, or when you need a healthy, budget-friendly supper with few ingredients, this is a terrific option.
The Reasons You’ll Adore This Recipe
✔ Easy and Fast – ready in half an hour.
✔ One-Pot Dish – Easy to prepare and little cleanup.
✔ High in Protein & Fiber – Chickpeas make this dish wholesome and satisfying.
✔ Aromatic & Flavorful – Enhanced with turmeric, coriander, and cumin. ✔ Customizable – For added flavor, add fresh herbs, nuts, or veggies.
Chickpea Rice Pilaf – Recipe Card
| Category | Details |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 20 minutes |
| Total Time | 30 minutes |
| Servings | 4 |
| Cuisine | Mediterranean, Middle Eastern |
| Course | Main Dish, Side Dish |
Ingredients
Main Ingredients:
| Ingredient | Quantity |
|---|---|
| Basmati or jasmine rice (rinsed) | 1 cup |
| Chickpeas (canned or cooked) | 1 can (15 oz), drained and rinsed |
| Vegetable broth or water | 1 ¾ cups |
| Onion (finely chopped) | 1 small |
| Garlic (minced) | 2 cloves |
| Olive oil | 2 tablespoons |
| Cumin powder | ½ teaspoon |
| Coriander powder | ½ teaspoon |
| Turmeric powder | ¼ teaspoon |
| Cinnamon | ¼ teaspoon |
| Salt | ½ teaspoon |
| Black pepper | ¼ teaspoon |
Optional Garnishes:
| Ingredient | Quantity |
|---|---|
| Fresh parsley or cilantro (chopped) | ¼ cup |
| Lemon juice | 1 tablespoon |
| Toasted almonds or pine nuts | ¼ cup |
Instructions
- Sauté Aromatics
- Heat olive oil in a pan over medium heat.
- Add onion and sauté for 3-4 minutes until soft.
- Stir in garlic, cumin, coriander, turmeric, and cinnamon; cook for 30 seconds.
- Add Rice & Chickpeas
- Add rinsed rice and mix well.
- Stir in chickpeas and cook for 1-2 minutes.
- Simmer the Pilaf
- Pour in vegetable broth, season with salt and pepper, and bring to a boil.
- Reduce heat, cover, and simmer for 15 minutes.
- Let It Rest & Fluff
- Remove from heat, keep covered, and let rest for 5 minutes.
- Fluff with a fork.
- Garnish & Serve
- Stir in fresh parsley, lemon juice, and toasted nuts.
- Serve warm as a main dish or side.
Storage & Reheating
| Storage Method | Duration |
|---|---|
| Refrigerator (Airtight Container) | Up to 4 days |
| Freezer (Portion-Sized Containers) | Up to 2 months |
| Reheating (Stovetop or Microwave) | Add a splash of water and heat until warm |
Chickpea Rice Pilaf Ingredients
You will need basic cupboard ingredients that work well together to produce this dish.
Key Ingredients: – washed and drained basmati or jasmine rice – Canned chickpeas (drained and washed)
Water or vegetable broth – Onion (finely sliced)
- Minced garlic cloves
Olive oil – cinnamon – salt and black pepper – cumin powder – coriander powder – turmeric powder Suggested garnishes: – Chopped cilantro or parsley for freshness – Lemon juice for a zesty touch – Toasted pine nuts or almonds for crunch
Chickpea Rice Pilaf Recipe
1. Sauté the Aromatics – In a large pot or pan, heat olive oil over medium heat.
Sauté the chopped onion for 3–4 minutes until it becomes soft and transparent.
Add the cinnamon, turmeric, cumin, coriander, and minced garlic and cook for 30 seconds until aromatic.
2. Add the Rice & Chickpeas – Stir the rinsed rice to make sure the seasonings are well coated.
To slightly toast the rice, add the drained chickpeas and simmer for 1-2 minutes.
3. Let the Pilaf simmer – Add the vegetable broth, whisk, and season with black pepper and salt.
- Reduce heat to low, cover, and simmer for 15 minutes after bringing to a gentle boil. 4. Let It Rest & Fluff – Take the pot off of the burner and leave the pilaf for 5 minutes with a lid on.
- To separate the grains, use a fork to fluff the rice. 5. Present & Garnish For added taste, mix in fresh parsley, lemon juice, and roasted nuts.
Serve warm with yogurt, grilled veggies, or a crisp salad as a main course or side.
Guidelines for the Ideal Chickpea Rice Pilaf
✅ Rinse the rice thoroughly to get rid of extra starch and avoid clumping.
✅ Slightly Toast the Rice – This brings out the flavor and nutty scent.
In contrast to simple water, using vegetable broth gives a depth of flavor. ✅ Let the rice rest before fluff – this keeps the grains separate and fluffy. ✅ Customize It – For added benefits, include veggies like spinach, bell peppers, or carrots.
Chickpea Rice Pilaf Serving Instructions
This pilaf goes well with many other foods:
A refreshing counterpoint to the hot spices is the yogurt sauce.
Grilled vegetables add smokiness and texture.
Tofu or Roasted Chicken – Enhances the flavors of the pilaf.
A cool side to counterbalance the entrée is the Fresh Cucumber Salad.
Tips for Meal Prep & Storage
Keep in an airtight container for up to 4 days. Refrigerate.
The food can be frozen for up to two months after being portioned into containers.
Reheat – Warm in the microwave or on the stovetop with a dash of water.
💡 Tip for Meal Prep: To make weekday meals easier, prepare a large quantity and store it in portions.
Concluding Reflections
Packed with plant-based protein and aromatic spices, chickpea rice pilaf is a healthy, tasty, and quick supper. This pilaf is a must-try whether you’re preparing it for a hectic weeknight meal, as a side dish, or for supper.
Enjoy a tasty and nourishing lunch today by trying this Chickpea Rice Pilaf! 🔥
