View source for Chickpea turmeric rice

[[File:Chickpea turmeric rice.jpeg|thumb]]

Difficulty: 1/5

Preparation and cooking time: 20 minutes

Servings: 2

Cost per serving: $3.30 (total cost: $6.60)

Cost per 200 kcal: $10.66

{| class="wikitable sortable mw-collapsible"
|-
| colspan="3"|'''''Nutrition facts per serving'''''
|- 
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 619 &nbsp; &nbsp; &nbsp; &nbsp; (''calories in whole recipe: 1238'')'''
|- 
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
| rowspan="3" style="background-color:#FFCEB5;"|'''''43%''''' 
| rowspan="3" style="background-color:#FFCEB5;"|'''''24.5g'''''
| style="background-color:#FFCEB5;"|Protein: lysine
| style="background-color:#FFCEB5;"|72% 
| style="background-color:#FFCEB5;"|1.4g
|-
| style="background-color:#FFCEB5;"|Protein: methionine
| style="background-color:#FFCEB5;"|41% 
| style="background-color:#FFCEB5;"|0.4g
|- 
| style="background-color:#FFCEB5;"|Protein: isoleucine
| style="background-color:#FFCEB5;"|58% 
| style="background-color:#FFCEB5;"|1.0g
|-
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
| rowspan="3" style="background-color:#B5E6FF;"|'''''87%''''' 
| rowspan="3" style="background-color:#B5E6FF;"|'''''113.5g'''''
| style="background-color:#B5E6FF;"|Fibers 
| style="background-color:#B5E6FF;"|55% 
| style="background-color:#B5E6FF;"|21.1g
|-
| style="background-color:#B5E6FF;"|Net carbs
| style="background-color:#B5E6FF;"|n/a
| style="background-color:#B5E6FF;"|92.4g
|-
| style="background-color:#B5E6FF;"|Sugars
| style="background-color:#B5E6FF;"|n/a
| style="background-color:#B5E6FF;"|15.0g
|-
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
| rowspan="3" style="background-color:#EDCBFF;"|'''''13%''''' 
| rowspan="3" style="background-color:#EDCBFF;"|'''''9.1g'''''
| style="background-color:#EDCBFF;"|Omega-3
| style="background-color:#EDCBFF;"|7% 
| style="background-color:#EDCBFF;"|0.1g
|- 
| style="background-color:#EDCBFF;"|Omega-6
| style="background-color:#EDCBFF;"|14% 
| style="background-color:#EDCBFF;"|2.5g
|- 
| style="background-color:#EDCBFF;"|Saturated fats
| style="background-color:#EDCBFF;"|n/a 
| style="background-color:#EDCBFF;"|1.1g
|- 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
| style="background-color:#FEE1C3; width:55px;"|41% 
| style="background-color:#FEE1C3; width:55px;"|0.5mg
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
| style="background-color:#FEE1C3; width:55px;"|17%
| style="background-color:#FEE1C3; width:55px;"|0.2mg
|-
| style="background-color:#FEE1C3;"|Vitamin B3
| style="background-color:#FEE1C3;"|41%
| style="background-color:#FEE1C3;"|6.7mg
| style="background-color:#FEE1C3;"|Vitamin B5
| style="background-color:#FEE1C3;"|30%
| style="background-color:#FEE1C3;"|1.5mg
|-
| style="background-color:#FEE1C3;"|Vitamin B6
| style="background-color:#FEE1C3;"|52%
| style="background-color:#FEE1C3;"|0.7mg
| style="background-color:#FEE1C3;"|Folate
| style="background-color:#FEE1C3;"|43%
| style="background-color:#FEE1C3;"|173.1μg
|- 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
| style="background-color:#FEE1C3;"|11%
| style="background-color:#FEE1C3;"|103.8μg
| style="background-color:#FEE1C3;"|Vitamin C
| style="background-color:#FEE1C3;"|35%
| style="background-color:#FEE1C3;"|31.9mg
|-
| style="background-color:#FEE1C3;"|Vitamin E
| style="background-color:#FEE1C3;"|13% 
| style="background-color:#FEE1C3;"|mg
| style="background-color:#FEE1C3;"|Vitamin K
| style="background-color:#FEE1C3;"|40%
| style="background-color:#FEE1C3;"|48.4μg
|-
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
| style="background-color:#FEE1C3;"|/
| style="background-color:#FEE1C3;"|/
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
| style="background-color:#FEE1C3;"|/
| style="background-color:#FEE1C3;"|/
|- 
| style="background-color:#B5FFBB;"|Calcium
| style="background-color:#B5FFBB;"|14% 
| style="background-color:#B5FFBB;"|143.8mg
| style="background-color:#B5FFBB;"|Copper
| style="background-color:#B5FFBB;"|105% 
| style="background-color:#B5FFBB;"|1.0mg
|-
| style="background-color:#B5FFBB;"|Iron
| style="background-color:#B5FFBB;"|57% 
| style="background-color:#B5FFBB;"|4.6mg
| style="background-color:#B5FFBB;"|Magnesium
| style="background-color:#B5FFBB;"|41% 
| style="background-color:#B5FFBB;"|166.8mg
|-
| style="background-color:#B5FFBB;"|Manganese
| style="background-color:#B5FFBB;"|188% 
| style="background-color:#B5FFBB;"|4.3mg
| style="background-color:#B5FFBB;"|Phosphorus
| style="background-color:#B5FFBB;"|66% 
| style="background-color:#B5FFBB;"|463.4mg
|- 
| style="background-color:#B5FFBB;"|Potassium
| style="background-color:#B5FFBB;"|20% 
| style="background-color:#B5FFBB;"|946.4mg
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
| style="background-color:#B5FFBB;"|35% 
| style="background-color:#B5FFBB;"|19.3μg
|-
| style="background-color:#B5FFBB;"|Zinc
| style="background-color:#B5FFBB;"|30% 
| style="background-color:#B5FFBB;"|3.3mg
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
|}

Ingredients:

*2 cups brown rice
*3 cups water
*480g rinsed and drained chickpeas
*2 cups diced cherry tomatoes
*1/4 tsp ground turmeric
*1/4 tsp black pepper
*1/4 tsp salt
*1/2 cup finely chopped fresh chives
*Fresh parsley (optional)

Instructions:

*In a medium-sized pot, combine the rice and the water.  Bring to a boil, then lower the heat to achieve a simmer.  Half cover the pot and cook the rice, making sure to stir with a spoon every now and then to prevent the rice from sticking to the bottom of the pot.
*In the meantime, put the chickpeas, the tomatoes, and the spices in a medium-sized pot with a little bit of water to steam for 15 minutes.  Take off the cover, and cook until most of the water has evaporated.  Turn off the heat, mix in the chives, and let sit for a few minutes.
*In a large bowl, mix the rice and the chickpeas together until every piece of rice is evenly coated with the turmeric.

Serving:

In a plate, serve a few ladles of the rice.  Top with fresh parsley.  Sprinkle black pepper on top for an extra kick.