Description
An easy way to boost the nutrition of your rice is to just add to it. This High Fiber Chickpea Rice does that by combining it with beans, herbs, and corn.
Ingredients
- 1 1/2 cups dry white Jasmine rice
- 1 ear of corn, shucked (or 2/3 cup frozen fire roasted corn cooked according to package instructions)
- 2 tsp of avocado oil, for cooking (optional)
- 1, 15 oz can chickpeas, rinsed and drained
- 1/2 cup dill or cilantro, finely minced
- 1 lemon
- Kosher salt
Instructions
- Rinse and drain rice 3-5 times under cold water, or until the water runs mostly clear. You should be able to see your hand through the water.
- Add the drained rice to a rice cooker pot or a medium saucepan (preferably a pan that has a tight fitting glass lid). For rice cooker, add the recommended amount of water suggested by the rice cooker manufacturer and set to the white rice setting to cook. For stovetop, add 1 1/2 cups water plus 3 tbsp of water plus a generous pinch of salt. Place over medium high heat until the water comes to a rapid boil. Lower the heat to a gentle simmer, then top with the lid. Cook for 13 minutes, or until the rice has absorbed all the water. Make sure not to lift the lid while the rice is cooking.
- Once cooked through, remove from heat and allow to naturally steam with the lid still firmly on for 10 minutes before fluffing with a fork or rice paddle.
- While the rice cooks, set a griddle or cast iron pan over medium-high heat. Place the corn directly on the pan and cook for 10 minutes, using tongs to turn the corn every few minutes until all sides are evenly charred. Transfer the corn to a cutting board to cool. When safe to handle, cut the kernels away from the cob.
- (Cooking the chickpeas is optional) If cooking the chickpeas, lower the heat to medium-low. Pat the chickpeas dry using a clean kitchen towel, then add 2 tsp of oil to coat the bottom of the pan. Add in the chickpeas and spread them out to coat the bottom of the pan. Cook undisturbed for 2 minutes. Top with a generous pinch of salt then sauté the chickpeas for 3-4 minutes, or until more golden in color. Remove from heat once cooked to your liking.
- To the pot of rice, add the corn kernels, chickpeas, herbs, the zest of a full lemon, and the juice of half that lemon (about 1-2 tbsp). Use a rice paddle to stir all the ingredients together until well combined. Taste and add additional salt or lemon as needed, then enjoy!
Notes
Storing. Rice can be stored in an airtight container in the fridge for 3-4 days or freeze in individual portions for up to 2 months.
Simplify the recipe with these suggestions. Use frozen fire roasted corn (cooked according to package instructions) or drained canned corn. You can also skip cooking the chickpeas and add them directly to the rice.
Change up the herbs or leave them out. You can opt to leave the herbs out completely or change them up based on what you prefer. For example, this would be lovely with some minced chives if you didn’t want the cilantro or dill.
If you aren’t confident making rice, use any of the following options. Use a rice cooker (it doesn’t even have to be a fancy one). You can also use frozen rice from the freezer section. You can combine that frozen rice with frozen fire roasted corn, and the chickpeas in a bowl and divide it between containers to leave in the freezer (just heat it in the microwave when you are ready to eat).
Nutrition
- Calories: 237
- Fat: 1.6g
- Carbohydrates: 49g
- Fiber: 3g
- Protein: 7g
