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The Mediterranean Chickpea and Rice Bowl is a vibrant, nutritious dish that embodies the essence of Mediterranean cuisine. With its rich array of flavors and colors, this bowl not only pleases the palate but also offers a wholesome meal option for various occasions. This recipe features protein-packed chickpeas, a medley of fresh vegetables, and aromatic spices, creating a satisfying and balanced dish that can be enjoyed as a hearty lunch or a light dinner. In this article, you will learn how to prepare this delightful dish while uncovering its nutritional benefits and exploring variations to suit your taste preferences.

Mediterranean Chickpea and Rice Bowl

Discover the vibrant flavors of the Mediterranean with this Chickpea and Rice Bowl. Packed with protein-rich chickpeas, fresh vegetables, and aromatic spices, this nutritious dish makes for a satisfying lunch or light dinner. Learn how to prepare this colorful bowl while exploring the health benefits of the Mediterranean diet. Perfect for meal prep and easily customizable, this recipe is a delicious way to embrace wholesome eating!
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Ingredients
  

1 cup jasmine rice

2 cups vegetable broth or water

1 can (15 oz) chickpeas, drained and rinsed

1 medium cucumber, diced

1 cup cherry tomatoes, halved

1 bell pepper (red or yellow), diced

1/4 cup red onion, finely chopped

1/2 cup Kalamata olives, pitted and sliced

1/2 cup crumbled feta cheese (optional)

2 tablespoons olive oil

1 tablespoon red wine vinegar

2 teaspoons dried oregano

1 teaspoon garlic powder

Salt and pepper, to taste

Fresh parsley or mint, for garnish (optional)

Instructions
 

Cook the Rice: Begin by rinsing the jasmine rice under cold water to remove excess starch. In a medium saucepan, combine the rinsed rice and vegetable broth (or water). Bring the mixture to a vigorous boil over medium-high heat. Once boiling, lower the heat to a gentle simmer and cover the pot. Allow it to simmer for about 15 minutes or until the rice is tender and all liquid is absorbed. After cooking, remove from heat and let it sit, still covered, for an additional 5 minutes. Fluff the rice gently with a fork before serving.

    Prepare the Chickpeas: While the rice is cooking, heat 2 tablespoons of olive oil in a skillet over medium heat. Once heated, add the drained chickpeas to the skillet. Sprinkle in the garlic powder, dried oregano, and season with salt and pepper. Sauté the chickpeas for approximately 5-7 minutes, stirring occasionally, until they are heated through and have achieved a slightly crispy texture.

      Make the Salad: In a large mixing bowl, add the diced cucumber, halved cherry tomatoes, diced bell pepper, finely chopped red onion, and sliced Kalamata olives. Drizzle the salad mixture with red wine vinegar and a touch of olive oil. Gently toss all the ingredients together, ensuring they are evenly coated. Adjust seasoning with salt and pepper to your taste.

        Assemble the Bowls: To serve, spoon a generous portion of the fluffy jasmine rice into each serving bowl, creating a base layer. Top the rice with a portion of the sautéed chickpeas and a hearty scoop of the Mediterranean salad mixture. If desired, finish the bowls by sprinkling crumbled feta cheese on top for an extra touch of flavor.

          Garnish and Serve: For a burst of freshness, garnish each bowl with freshly chopped parsley or mint. Serve immediately and enjoy your colorful and nutritious Mediterranean Chickpea and Rice Bowl!

            Prep Time, Total Time, Servings: 15 minutes | 30 minutes | 4 servings