Lunch · Easy
Tomato Chickpea Rice Bowl
Tomato Chickpea Rice Bowl uses familiar supermarket ingredients such as Chickpeas, cooked drained, Brown Rice, cooked, Tomato and is intentionally designed for uncomplicated everyday cooking. The method is a warm grain-and-legume bowl finished with fresh dairy rather than overcooking it, so the preparation matches the actual character of the dish instead of relying on a generic cooking template.
- 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
Weigh and prepare all ingredients for Tomato Chickpea Rice Bowl: 520 g Chickpeas, cooked drained, 560 g Brown Rice, cooked, 600 g Tomato, 200 g Spinach, 120 g Feta, 200 g Greek Yogurt 2%. Wash produce and cut or grate it as the recipe requires. Drain and rinse any canned pulses under cold water.
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.
Use the finished weight to divide the recipe into 4 equal servings where practical; this keeps the portion size aligned with the nutrition calculation.
Per serving
Nutrition snapshot
- Protein
- 27g
- Carbs
- 77g
- Fat
- 12g
- Energy
- 513 kcal
