You are here

Brown Rice With Chickpeas And Garden Vegetables

Healthycooking's picture
  Asparagus spears 1⁄2 Pound
  Olive oil 2 Teaspoon
  Chopped onion 1 Cup (16 tbs)
  Sliced zucchini 1 Cup (16 tbs)
  Shredded carrot 1 Cup (16 tbs)
  Garlic 3 Clove (15 gm), minced
  Bottled minced garlic 1 Tablespoon
  Vegetable broth 1 1⁄3 Cup (21.33 tbs), canned
  Instant brown rice 1 Cup (16 tbs), uncooked
  Dried italian seasoning 1 1⁄2 Teaspoon
  Salt 1⁄4 Teaspoon
  Black pepper 1⁄2 Teaspoon
  Chopped plum tomatoes 3⁄4 Cup (12 tbs)
  Canned chickpeas 15 Ounce, drained (1 Can Also Called Garbanzo Beans)
  Grated fresh parmesan cheese 1 Ounce (1/4 Cup)

1. Snap off tough ends of asparagus, and cut asparagus into 1-inch pieces. Heat oil in a large saucepan over medium-high heat. Add asparagus, onion, and next 3 ingredients, saute 5 minutes. Add broth, and bring to a boil. Stir in rice and next
3 ingredients.
2. Cover, reduce heat, and simmer 10 minutes. Let stand, covered, 5 minutes or until liquid is absorbed.
3. Add tomatoes and chickpeas, toss gently. Sprinkle with cheese.

Recipe Summary

Main Dish

Rate It

Your rating: None
Average: 4.2 (18 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1683 Calories from Fat 256

% Daily Value*

Total Fat 29 g45.3%

Saturated Fat 8 g40%

Trans Fat 0 g

Cholesterol 24.9 mg8.3%

Sodium 4284.9 mg178.5%

Total Carbohydrates 303 g100.9%

Dietary Fiber 39.7 g158.7%

Sugars 20.9 g

Protein 56 g112.5%

Vitamin A 559.2% Vitamin C 149.3%

Calcium 74.7% Iron 83.4%

*Based on a 2000 Calorie diet

Brown Rice With Chickpeas And Garden Vegetables Recipe