Description
Craving a healthy, zesty meal that’s quick enough for a busy weeknight but bursting with flavor? The Lemony Chickpeas recipe is your answer! This vegetarian dish combines hearty chickpeas, tangy tomatoes, and a bright lemon finish, served over fluffy brown rice for a satisfying meal
Ingredients
To make Lemony Chickpeas for 4 servings, you’ll need these key ingredients. Each one adds a layer of flavor or texture to this wholesome dish:
- Uncooked Instant Brown Rice (2 cups): Fluffy, nutty base for the meal.
- Olive Oil (1 tbsp): Used for sautéing, adding a Mediterranean touch.
- Medium Onion (1, chopped): Brings sweet, savory depth.
- Chickpeas (2 cans, 15 oz each, rinsed and drained): Provide hearty protein and texture.
- Diced Tomatoes (1 can, 14 oz, undrained): Form a tangy, juicy sauce.
- Vegetable Broth (1 cup): Adds savory depth and keeps the dish moist.
- Crushed Red Pepper Flakes (¼ tsp): Offer a mild, spicy kick.
- Pepper (¼ tsp): Enhances overall flavor.
- Grated Lemon Zest (½ tsp): Provides bright, citrusy aroma.
- Lemon Juice (3 tbsp): Adds tangy, refreshing flavor.
Substitutions and Variations:
- Instant Brown Rice: Swap with white rice, quinoa, couscous, or cauliflower rice (adjust cooking time per package).
- Chickpeas: Replace with cannellini beans, black beans, or lentils.
- Diced Tomatoes: Use fresh diced tomatoes (about 2 cups) or crushed tomatoes.
- Vegetable Broth: Substitute with chicken broth (non-vegetarian) or water with a pinch of salt.
- Lemon Zest/Juice: Use lime or orange zest and juice for a different citrus note.
- Add-Ons: Include spinach, kale, zucchini, or roasted red peppers for extra veggies.
Why These Ingredients Matter: The chickpeas provide plant-based protein and fiber, while the tomatoes and broth create a rich, savory sauce. The lemon zest and juice add a bright, refreshing finish, and the rice makes it a filling, balanced meal perfect for vegetarian diets.
Instructions
Step 1: Cook the Rice
- Cook 2 cups instant brown rice according to package directions (typically 5–10 minutes in boiling water).
- Fluff with a fork and set aside, keeping warm.
Tip: Use a fork to fluff rice to avoid clumping, and cover to retain heat while preparing the chickpeas.
Step 2: Sauté the Onion
- In a large skillet, heat 1 tbsp olive oil over medium heat.
- Add 1 chopped medium onion and cook, stirring, for 3–4 minutes until tender.
Tip: Stir frequently to ensure even cooking and prevent burning.
Step 3: Simmer the Chickpea Mixture
- Stir in 2 cans (15 oz each) rinsed and drained chickpeas, 1 can (14 oz) undrained diced tomatoes, 1 cup vegetable broth, ¼ tsp crushed red pepper flakes, and ¼ tsp pepper.
- Bring to a boil, then reduce heat to low, cover, and simmer for 10 minutes to blend flavors.
- Uncover and simmer for 4–5 minutes more, stirring occasionally, until the liquid is slightly reduced.
Tip: Stir gently to avoid breaking the chickpeas, and adjust simmer time for desired sauce thickness.
Step 4: Add Lemon Flavor
- Stir in ½ tsp grated lemon zest and 3 tbsp lemon juice.
- Cook for 1 minute to warm through, stirring to combine.
Tip: Add lemon zest and juice at the end to preserve their bright, fresh flavor.
Step 5: Serve
- Spoon the chickpea mixture over the cooked brown rice on plates or in bowls.
- Serve hot, garnished with extra lemon zest or fresh parsley if desired.
Tip: Serve immediately to enjoy the vibrant flavors and warm, saucy texture at their best.