Lunch · Easy
Tomato Chickpea Rice Bowl
Brown rice and cooked chickpeas with tomato, spinach, feta and yogurt in one bowl. Warm the grain and legumes, then add the fresh toppings.
- Protein
- 27g
- Energy
- 513 kcal
- Carbs
- 77g
- Fat
- 12g
- Time
- 24 min
- Serves
- 4
What you need
Ingredients
Measured for 4 servings.
- 520 gChickpeas, cooked drained
- 560 gBrown Rice Cooked
- 600 gTomato
- 200 gSpinach
- 120 gFeta
- 200 gGreek Yogurt 2%
Make it
Method
Drain the cooked chickpeas, loosen the cooked brown rice, dice the tomato, wash the spinach and crumble the feta; reserve yogurt as a cold topping.
Warm the cooked rice and chickpeas separately over medium heat with a small splash of water so they heat without drying.
Add the tomato and spinach only for the final 2–3 minutes; the tomato should soften while the spinach just wilts.
Remove from the heat before adding feta or yogurt so the dairy keeps its fresh flavour and does not split.
Divide into 4 bowls, distributing rice and chickpeas by weight first, then add vegetables and dairy toppings.
Per serving
Nutrition snapshot
Approximate values per serving; product brands and cooking losses can change them.
- Protein
- 27g
- Carbs
- 77g
- Fat
- 12g
- Energy
- 513 kcal
