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Mediterranean Diet Recipes: Spiced Rice and Beans

Mediterranean Spiced Rice With Black Beans & Chickpeas

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Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Servings 8
Calories 197 kcal

Ingredients
  

  • 2 tbsp. olive oil
  • 6 cloves garlic, minced
  • 1 cup uncooked basmati rice
  • 1/4 tsp salt
  • 1/2 tsp cumin
  • 1/2 tsp sumac (optional)
  • 1/2 tsp turmeric
  • 1/2 tsp smoked paprika
  • 1/2 tsp cayenne pepper
  • 1 3/4 cups chicken or vegetable stock
  • 1 can (30 oz) chickpeas, drained and rinsed
  • 1 can (30 oz) black beans, drained and rinsed
  • 1 bunch parsley, chopped (set aside a few sprigs unchopped for garnish)
  • 1/2 lemon juice
  • 1 tomato, chopped or cut into thin slices
  • 1/2 cup Greek yogurt
  • 1 bunch scallions, chopped

Instructions
 

  • Heat the olive oil in a large saucepan over medium heat. Stir in garlic, and cook 1 minute.
  • Stir in rice, salt, cumin, sumac (optional), turmeric, paprika and cayenne pepper. Cook and stir 5 minutes, then pour in chicken stock.
  • Bring to a boil. Reduce heat to low, cover, and simmer 20 minutes.
  • Gently mix chick peas, black beans, parsley, and lemon juice into the cooked rice.
  • Cook another 5 minutes on low heat.
  • Garnish with whole parsley leaves, tomatoes, a dollop of Greek yogurt and scallions.

Nutrition

Calories: 197kcalCarbohydrates: 31gProtein: 8gFat: 5gSaturated Fat: 1gTrans Fat: 1gCholesterol: 2mgSodium: 160mgPotassium: 317mgFiber: 4gSugar: 2gVitamin A: 878IUVitamin C: 14mgCalcium: 50mgIron: 2mg
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