Description
Easy, flavorful, and healthy, this oil-free, low-fat Lemon Chickpea and Rice Skillet is made with simple pantry and fridge ingredients.
Ingredients
Scale
Base Ingredients:
- ¾ cup uncooked brown rice (or rice of choice)
- 1 cup yellow onions, fine dice
- 1 cup carrots, julienne sliced *
- 2 Tablespoons minced garlic
- 1 cup low-sodium vegetable broth *
- 1 cup water
- 3 Tablespoons lemon juice *
- 1 Tablespoon nutritional yeast
- 1 Tablespoon reduced-sodium tamari *
- 1 Tablespoon white miso *
- ¼ to ½ teaspoon lemon zest (+/-) *
- 1 – [ 15 oz. can ] chickpeas, drained and rinsed
Herb/Spice Ingredients:
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 Tablespoons dried minced onions
- ½ teaspoon dried crushed thyme leaves *
- 1 teaspoon dried parsley
- 1 bay leaf
- ¼ to ½ + 1/8 teaspoon sea salt (+/-) *
- 1/8 teaspoon black pepper (+/-)
Other Ingredients:
- 1 cup frozen peas *
- 2 cups tiny broccoli florets *
Optional Toppings:
- Fresh chopped parsley
Instructions
- Rinse the dry uncooked brown rice really well with hot tap water for several minutes, then place the rinsed rice in a bowl and cover with hot tap water and allow to soak until ready to use in Step 6.
- Place all the Herb/Spice Ingredients into a small bowl, mix well. Set aside.
- Place the water, veggie broth, lemon juice, and tamari in a bowl, add the miso, whisk to dissolve the miso, set aside until ready to use in Step 5.
- In a large ceramic/enamel lined skillet, Dutch oven, or non-stick skillet, add the diced onions and carrots, sauté over medium-high heat for 7 to 9 minutes to soften, then add the finely minced garlic and sauté over medium heat for one minute.
- Next add the liquid mix (water, veggie broth, lemon juice, tamari, miso) and all the remaining base ingredients. Increase to a boil, then lower to a medium-low simmer.
- Drain the rice, shake off any excess water, add the rice and the Herb/Spice mix, stir well. Then pressed down everything to create a flattened surface. Simmer (with a low boil – see notes). Cover with a tight-fitting lid and cook for 20 minutes undisturbed.
- In the meantime, microwave the broccoli florets for 2 minutes, set aside.
- Microwave the frozen peas until warm, set aside.
- After the rice mixture has cooked for 20 minutes, remove the lid and lay the tiny broccoli florets and peas on top of the rice mixture. Do not stir. Continue to cook covered for an additional 10 to 15 minutes or until the rice is tender. The cooking time is largely dependent on the rice selected. To check if the rice is tender, pull up a few rice grains from the top and test for tenderness. Resist the temptation to stir the rice. If the rice is not tender and there is no liquid left, add a Tablespoon of water and check every 10 minutes or so, repeat the same process until the rice is tender. Brown rice takes longer than most other rice.
- Remove from the stove, allow to set for 10 minutes to marry the flavors, stir the broccoli and peas down into the mixture, remove and discard the bay leaf, then serve and enjoy!
Notes
*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary restrictions.
*Serving: 4 to 5 (makes 7 ½ to 8 cups)