Description
Delicious and easy Mediterranean Braised Chickpea Rice Bowls. A savory vegan recipe perfect for weeknight dinners, packed with flavor and plant-based goodness.
Ingredients
Scale
- 2 tablespoons olive oil
- 1 large yellow onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon dried oregano
- ¼ teaspoon red pepper flakes (optional, for a little heat)
- 1 (28 ounce) can crushed tomatoes
- 2 (15 ounce) cans chickpeas, rinsed and drained
- 4 cups vegetable broth
- 1 bay leaf
- Salt and freshly ground black pepper to taste
- 2 cups cooked rice (basmati, jasmine, or brown rice work well)
- Fresh parsley or cilantro, chopped, for garnish
- Lemon wedges, for serving (optional)
- Kalamata olives, pitted and halved (optional, for garnish)
- Feta cheese (omit for vegan, or use vegan feta), crumbled (optional, for garnish)
- Toasted slivered almonds or pine nuts (optional, for garnish)
Instructions
- 1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened and translucent, about 6-8 minutes.
- 2. Add the minced garlic to the pot and cook for another minute until fragrant. Stir in the ground cumin, smoked paprika, dried oregano, and red pepper flakes (if using). Cook for about 30 seconds, stirring constantly, until the spices are fragrant.
- 3. Pour in the crushed tomatoes and stir to combine with the aromatics. Let it simmer for 2-3 minutes.
- 4. Add the rinsed and drained chickpeas and the vegetable broth to the pot. Stir everything together and add the bay leaf.
- 5. Bring the mixture to a simmer. Reduce the heat to low, cover, and let it braise for at least 30 minutes, or up to an hour, stirring occasionally, until chickpeas are tender and sauce has thickened.
- 6. Season generously with salt and freshly ground black pepper to taste. Remove and discard the bay leaf.
- 7. Prepare your rice according to package directions.
- 8. To serve, spoon the cooked rice into bowls. Ladle the Mediterranean braised chickpeas and their sauce over the rice.
- 9. Garnish with fresh parsley or cilantro, Kalamata olives, crumbled feta (if using), toasted nuts, and a squeeze of fresh lemon juice.
Notes
Store cooled leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or in the oven. The chickpea mixture also freezes well for up to 2-3 months.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: approx. 400-500 (varies with rice and garnishes)
- Sugar: 8-12g
- Sodium: approx. 600-900mg (varies with broth and added salt)
- Fat: 10-15g
- Carbohydrates: 60-70g
- Fiber: 10-15g
- Protein: 15-20g