It never hurts to have a quick-and-easy dish that can go from the stove to the table in a matter of minutes. In this recipe, a colorful and tasty combination of quick-cooking brown rice, canned chickpeas and frozen chopped spinach makes a satisfying meal. To vary the ingredients, substitute Great Northern or small white beans for the chickpeas and Greek or Tuscan seasoning for Italian seasoning. For the broth, canned vegetable broth or broth concentrate in a jar can be used. If the dish needs more liquid, add more water. It’s that simple.
2 Tbsp olive oil
1 cup diced carrot
3/4 cup diced onion
3/4 cup diced red bell pepper
3/4 cup uncooked instant brown rice
1 (15-oz) can chickpeas, rinsed and drained
1 (10-oz) package frozen chopped spinach, thawed and drained well
2 cups vegetable broth
1/2 cup water
1 tsp dried Italian seasoning
1/2 tsp salt
1/8 tsp coarse ground black pepper
2 Tbsp lemon juice
1 cup (4 oz) crumbled feta cheese
1. Heat oil in a large nonstick skillet over medium-high heat. Add carrot, onion and red pepper. Cook, stirring occasionally, until onion softens, about 5 minutes. Add rice, chickpeas, spinach, broth, water, Italian seasoning, salt and pepper. Stir to combine.
2. Cover and bring to a simmer. Reduce heat to low and simmer until rice is tender, about 12 minutes.
3. Remove from heat. Add lemon juice and feta. Mix gently. Serves 4.
Per serving: 356 cal., 17g fat, 13g prot, 39g carbs, 1122mg sodium
Recipe by Jean Kressy, a food writer in Ashburnham, Mass.
Photo by Teresa Blackburn