A Nutritious, Heart-Healthy, and Diabetic-Friendly One-Pot Rice Dish
High Protein Vegetable Rice
Description
This High Protein Vegetable Rice is a wholesome, protein-packed one-pot meal perfect for a balanced diet. The combination of black chickpeas, mixed vegetables, and aromatic spices makes this dish rich in dietary fiber, essential vitamins, and minerals. It is a heart-healthy and diabetic-friendly option too.
- Rich in Plant-Based Protein: Black chickpeas is an excellent source of plant-based protein, crucial for muscle repair, immune function, and overall tissue health. Each serving provides a significant amount of protein, making it ideal for vegetarians.
- Diabetic & Heart Friendly: The black chickpeas and mixed vegetables contribute to a high fiber and low glycemic index content, aiding in digestion, promoting a healthy gut, and helping to regulate blood sugar levels. The inclusion of plant-based protein and fiber supports cardiovascular health and promotes overall well-being.
- Iron: Black chickpeas is a great source of iron, providing about 26% of your daily needs in just one cup. Iron is crucial for making red blood cells, supporting physical growth, aiding brain development, and helping with muscle metabolism and overall health.
- Magnesium: Magnesium plays a vital role in over 300 processes in your body. It helps with things like making proteins, controlling muscle and nerve functions, regulating blood sugar, and keeping your blood pressure in check.
- Zinc: Zinc is important for a strong immune system, healing wounds, and making proteins in your body.
Ingredients
Whole Spices
Dry spices
Instructions
-
Prepare Black Chickpeas
- Soak black chickpeas overnight. Drain and rinse, then boil with fresh water until tender.
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Prepare Rice
- Wash the rice thoroughly and soak in water for 15-20 minutes.
-
Heat Oil and Saute Spices
- Heat olive oil in a pan over medium heat. Add cumin seeds, cinnamon, cardamom, bay leaves, cloves, and black peppercorns. Sauté until fragrant.
- Add ginger, garlic, and green chillies. Sauté for 1-2 minutes until aromatic.
- Add Dry Spices
-
Check and Serve
- Add the tomatoes and onions and cook until the tomatoes are mushy.
- Add the remaining veggies, rice and chickpeas with water and cook well.
- Garnish with some coriander leaves and serve.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 350kcal
- % Daily Value *
- Total Fat 10g16%
- Total Carbohydrate 62g21%
- Dietary Fiber 8g32%
- Protein 15g30%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
High protein, Indian recipe, Diabetic friendly, Heart friendly, One-pot meal,
