Ingredients with Measurements:
- 1 cup of brown rice
- 1 can of chickpeas, drained and rinsed
- 1 red bell pepper, sliced
- 1 yellow onion, sliced
- 2 cloves of garlic, minced
- 1 teaspoon of cumin
- 1 teaspoon of smoked paprika
- 1/2 teaspoon of chili powder
- 1/4 teaspoon of cayenne pepper
- 2 tablespoons of olive oil
- Salt and pepper to taste
- Fresh cilantro for garnish
Special equipment needed:
- Large skillet
- Medium saucepan with lid
Step-by-step instructions:
1. Cook the brown rice according to package instructions in a medium saucepan with a lid. Once cooked, fluff with a fork and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add the sliced onion and bell pepper and sauté for 5-7 minutes or until they start to soften.
3. Add the minced garlic, cumin, smoked paprika, chili powder, cayenne pepper, and salt and pepper to taste. Stir well to combine and cook for an additional 2-3 minutes.
4. Add the drained and rinsed chickpeas to the skillet and stir to combine. Cook for 5-7 minutes or until the chickpeas are heated through.
5. To assemble the bowls, divide the cooked brown rice between four bowls. Top each bowl with the spicy chickpea mixture.
6. Garnish each bowl with fresh cilantro and serve immediately.
Time:
Preparation time: 10 minutes
Cooking time: 25 minutes
Temperature:
N/A
Serving size:
4 servings
Nutritional information:
Calories: 330
Fat: 10g
Carbohydrates: 50g
Fiber: 10g
Protein: 10g
Substitutions for ingredients:
- White rice or quinoa can be used instead of brown rice.
- Red onion can be used instead of yellow onion.
- Any color bell pepper can be used.
Variations:
- Add sliced avocado or guacamole on top of the bowls.
- Top with a fried egg for added protein.
- Use different spices such as curry powder or garam masala for a different flavor profile.
Tips and tricks:
- Make sure to rinse the chickpeas well to remove any excess salt or starch.
- Use a non-stick skillet for easier clean-up.
- Double the recipe for meal prep and store in the fridge for up to 4 days.
Storage instructions:
Store any leftovers in an airtight container in the fridge for up to 4 days.
Reheating instructions:
Reheat in the microwave or on the stovetop until heated through.
Presentation ideas:
Serve in a bowl with the chickpea mixture on top of the rice. Garnish with fresh cilantro.
Garnishes:
Fresh cilantro
Pairings:
- Serve with a side salad or roasted vegetables.
- Pair with a glass of white wine or a cold beer.
Suggested side dishes:
- Roasted broccoli
- Mixed greens salad with a lemon vinaigrette
Troubleshooting advice:
- If the chickpea mixture is too dry, add a splash of vegetable broth or water to loosen it up.
Food safety advice:
- Make sure to rinse the chickpeas well to remove any excess salt or starch.
- Store any leftovers in an airtight container in the fridge for up to 4 days.
Food history:
Chickpeas have been a staple in Middle Eastern and Mediterranean cuisine for centuries. They are a great source of protein and fiber and can be used in a variety of dishes.
Flavor profiles:
This dish has a spicy and smoky flavor profile from the cumin, smoked paprika, and chili powder.
Serving suggestions:
Serve in a bowl with the chickpea mixture on top of the rice. Garnish with fresh cilantro.
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