High Protein Vegetable Rice
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.
- 1.5 cups Rice
- 1.5 cups mixed frozen vegetables
- 1.5 cups boiled black chickpeas (soaked overnight and boiled)
- 2 medium onions (chopped)
- 1 medium tomato, chopped (chopped)
- 4 cloves garlic (minced)
- Few slices of ginger
- 1 tbsp olive oil
- 1 tsp cumin seeds
- 1 inch stick cinnamon
- 2 pods cardamom (green and black)
- 2 bay leaves
- 4 black peppercorns
- 0.5 tsp red chilli powder
- 0.5 tsp garam masala
- 0.5 tsp coriander powder
- Salt as per taste
- Prepare Black Chickpeas
Soak black chickpeas overnight. Drain and rinse, then boil with fresh water until tender.
- 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 Aromatics
Add ginger, garlic, and green chillies. Sauté for 1-2 minutes until aromatic.
- Cook Onions and Tomatoes
Add the chopped onions and cook for about 2 minutes until they start to soften. Add the chopped tomatoes and cook for another 2 minutes until they begin to break down.
- Add Vegetables and Black Chickpeas
Stir in the mixed vegetables and boiled black chickpeas. Cook for 2 minutes.
- Add Dry Spices
Add in the red chilli powder, garam masala, coriander powder, and salt. Stir well and cover the pan. Cook on low heat for 3-4 minutes.
- Add Rice and Water
Drain the soaked rice and add it to the pan. Pour in 3 cups of water (double the amount of rice) and gently stir to combine.
- Cook the Rice
Cover the pan with a lid and increase the heat to high. Once the water reaches a boil, reduce the heat to low and let the rice cook for 10 minutes. Avoid stirring frequently.
- Check and Serve
Remove the lid to check if the rice is fully cooked and the water has evaporated. Serve hot with yogurt and pickled vegetables.
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.