This is a great vegetarian recipe with a balance of protein, carbohydrates and fats using my favorite type of rice, Basmati Rice (an aromatic rice grown primarily in India), toasted almonds and chickpeas which are a common ingredient in Indian cuisine. If you can’t find Basmati rice, try substituting Texmati, Jasmine, or any long-grain rice.
2 teaspoons olive oil 1 large onion, finely chopped 3 cloves garlic, finely chopped 1 large red bell pepper, cut into 1/2-inch pieces 1 cup Basmati rice 2 cups water 1 1/2 teaspoons grated lemon zest 1/2 teaspoon salt 1 can (19 ounces) chickpeas, rinsed and drained 1/3 cup chopped cilantro 1/4 cup sliced almonds, toasted
1 In a medium nonstick saucepan, heat the oil over medium heat. Add the onion and garlic, and cook, stirring frequently, until the onion is soft, about 7 minutes.
2 Add the bell pepper and rice, stirring to coat. Stir in the water, lemon zest, and salt, and bring to a boil. Reduce to a simmer, cover, and cook until the rice is tender, about 15 minutes.
3 Stir in the chickpeas and cook until heated through, about 3 minutes. Stir in the cilantro and toasted almonds at serving time.
Makes 6 servings
Nutrition Information, per serving: calories 242 • total fat 5g (0.6g saturated) • cholesterol 0mg • dietary fiber 5g • carbohydrate 42g • protein 8g • sodium 270mg • good source of: fiber, folate, thiamin, vitamin C