CHICKPEA AND RICE WEEKNIGHT WARMER

CHICKPEA AND RICE WEEKNIGHT WARMER

After a hard day at the office coal-face and a commute home in the dark, preparing a proper meal can seem a real chore. So to prevent that pricey and less-than-healthy dive for the takeaway menu, try this simple chickpea and rice dish. It takes about 40 minutes to cook, but half of that is simmering time.

Despite using mostly store cupboard ingredients, this recipe provides plenty of dietary fibre as well as flavour.  The sweetcorn can be substituted with other tinned or fresh vegetables. Non-vegetarians can throw in some cooked chorizo if liked.

As a bonus, there will be only one cooking pot to wash up. Perfect for those ‘is it Friday yet?’ nights.

The cooking pot should be something reasonably deep that you can fry in, and that has a lid.

INGREDIENTS

Tins (all 400g size): 1 can chickpeas, 1 can chopped tomatoes, 1 can sweetcorn

Spices:  1tsp cumin, ½ tsp oregano, ¼ tsp pepper, ½ tbsp smoked paprika

Other items: olive oil, 1 onion, 2 cloves garlic, 200 grams rice, 350 ml vegetable stock (from a cube is fine!), small bunch fresh parsley (chopped)

Garnish (optional) : 1 fresh lemon, cut into quarters.

METHOD

  1. Dice the onion and set aside. Chop or crush the garlic, and fry gently in the pan until softened. Add the spices and keep stir-frying for a minute.
  2. Add the diced onion and keep saute-ing it until softened, which will take about five minutes. If using fresh vegetables, add them at this point.
  3. Add the rice and cook for a further two minutes.
  4. Add the drained sweetcorn and chickpeas, plus the stock, tomatoes, chopped parsley and a little salt. Stir until thoroughly mixed.
  5. Put the lid on and bring to the boil. Then turn to a simmer for twenty minutes or so. At the end of that time, turn off the heat and wait five minutes before removing the lid.
  6. Fluff up the rice, squeeze on the lemon juice and enjoy!

The Author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.

Comments

craig t.
28 November 2016

craig t.

Now this is my perfect type of meal. Easy, one pot, tasty and healthy. Never thought of a chickpea and rice stew before.

Roger B.
27 November 2016

Roger B.

I can always do with quick recipes that work when I haven't done the shopping in a while. Especially when there are random vegetables that need using up.

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