Mediterranean Chickpea and Rice Skillet

This Mediterranean Chickpea and Rice Skillet is a hearty, flavorful, and nutritious meal that brings together the vibrant flavors of the Mediterranean. Packed with protein-rich chickpeas, colorful bell peppers, and aromatic herbs, this dish is perfect for a satisfying weeknight dinner. The tahini dressing adds a creamy and tangy finish that elevates the dish to the next level.

Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes

Ingredients:

• 15oz | 240g | 1 can chickpeas
• 7 bell peppers
• 1 onion
• 3 garlic cloves
• 7oz | 190g | 1 cup rice
• 17oz | 500ml | 2 cups vegetable stock
• 1oz | 30g | 1/2 cup sun-dried tomatoes

Seasoning:

• 1 tbsp dried Italian herbs
• Salt to taste
• Chopped parsley
• Tahini dressing

Directions:

1. Rinse and drain the chickpeas. Set aside.
2. Dice the bell peppers, onion, and garlic.
3. In a large pan, sauté the onion and garlic over medium heat until the onion becomes translucent.
4. Add the bell peppers and cook for another 5 minutes, until they start to soften.
5. Stir in the rice, chickpeas, and sun-dried tomatoes.
6. Pour in the vegetable stock and add the dried Italian herbs and salt.
7. Bring to a boil, then reduce the heat and let it simmer, covered, for 15-20 minutes, or until the rice is cooked and the liquid is absorbed.
8. Once done, fluff the rice with a fork and sprinkle with chopped parsley.
9. Drizzle with tahini dressing before serving.

Serving Suggestions:

• Serve as a main dish with a side of green salad.
• Pair with warm pita bread or naan.
• Top with crumbled feta cheese for an extra layer of flavor.
• Add a squeeze of fresh lemon juice before serving for a zesty touch.

Cooking Tips:

• Use a mix of red, yellow, and green bell peppers for a colorful presentation.
• If the dish becomes too dry before the rice is fully cooked, add a bit more vegetable stock or water.
• For added texture, toast the rice in the pan for a few minutes before adding the vegetable stock.

Nutritional Benefits:

• High in protein and fiber from chickpeas.
• Rich in vitamins and antioxidants from bell peppers.
• Provides essential nutrients like iron, magnesium, and B vitamins from rice and sun-dried tomatoes.

Dietary Information:

• Vegan and gluten-free.
• Can be made oil-free by using water or vegetable broth for sautéing.
• Low in fat and cholesterol-free.

Storage:

• Store leftovers in an airtight container in the refrigerator for up to 4 days.
• Reheat in a pan over medium heat or in the microwave until warmed through.
• This dish can also be frozen for up to 2 months. Thaw overnight in the refrigerator before reheating.

Why You’ll Love This Recipe:

• Quick and easy to prepare, making it perfect for busy weeknights.
• Uses simple and wholesome ingredients.
• Versatile and can be customized with your favorite vegetables and herbs.
• The combination of flavors and textures makes it a crowd-pleaser.

Conclusion:

This Mediterranean Chickpea and Rice Skillet is a delicious and nutritious dish that you’ll want to make again and again. It’s easy to prepare, packed with wholesome ingredients, and bursting with Mediterranean flavors. Whether you’re cooking for yourself or for a crowd, this recipe is sure to impress. Enjoy it as a main course or as a side dish, and savor the delightful combination of tastes and textures.