Mediterranean Chickpea and Brown Rice Bowl

This Mediterranean Chickpea and Brown Rice Bowl is a healthy and hearty option that’s packed with flavor and nutrients. The combination of chickpeas and brown rice creates a satisfying base that’s complemented by an array of vibrant vegetables and Mediterranean spices.

As the dish slow cooks, the flavors meld beautifully, resulting in a comforting meal that’s perfect for busy weekdays or a cozy weekend gathering. Rich in protein and fiber, this bowl isn’t only filling but also a great way to incorporate plant-based ingredients into your diet.

The addition of fresh herbs and a squeeze of lemon at the end brightens the dish, making every bite invigorating. Serve it on its own or with a dollop of yogurt for a creamy finish; this bowl is sure to be a hit with everyone at the table.

Ingredients

• 1 cup brown rice
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup diced tomatoes (canned or fresh)
• 1 bell pepper, diced
• 1 zucchini, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley or cilantro for garnish
• Lemon wedges for serving

Instructions

1. Begin by rinsing the brown rice under cold water until the water runs clear. This helps to remove excess starch and guarantees that the rice will be fluffy once cooked. Set the rinsed rice aside.
2. In the slow cooker, combine the rinsed brown rice, drained chickpeas, diced tomatoes, bell pepper, zucchini, onion, and garlic. Stir the mixture gently to distribute the ingredients evenly.
3. Pour the vegetable broth over the mixture in the slow cooker. Add the dried oregano, ground cumin, paprika, salt, and pepper. Stir everything together to combine the spices thoroughly with the vegetables and grains.
4. Cover the slow cooker with the lid and set it to cook on low for 6 hours. If you’re short on time, you can set it to high for about 3 hours, but the low setting allows for better flavor development.
5. Once cooking is complete, check the texture of the rice; it should be tender and absorb most of the liquid. Fluff the mixture gently with a fork, and taste for seasoning, adjusting with salt and pepper as needed.
6. Serve the Mediterranean bowl warm, garnished with fresh parsley or cilantro and a squeeze of lemon juice for added brightness. Enjoy it on its own or with yogurt on the side for a creamy touch.

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