Vegetarian Recipe Of The Day
Basmati Rice, Chickpeas & Toasted Almonds
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
Source:
U.C. Berkeley Wellness Newsletter
Vegetarian Recipe Of The Day
Basmati Rice, Chickpeas & Toasted AlmondsThis 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
Source: U.C. Berkeley Wellness Newsletter