Turmeric Rice Bowl with Chickpeas & Sauté Vegetables

For a Serving Size of Two:

Ingredients:

For the Turmeric Rice:

• 60 grams basmati rice (about ½ cup)
• Water
• 1 teaspoon turmeric powder
• ½ teaspoon cumin seeds
• 1 teaspoon olive oil
• Salt to taste

For the Chickpeas:

• 60 grams cooked chickpeas 
• 1 teaspoon cumin powder
• 1 teaspoon paprika
• 1 teaspoon olive oil
• Salt and pepper to taste

For the Sautéed Vegetables:

• 50 grams sliced carrots
• 50 grams sliced bell peppers
• 50 grams broccoli florets
• 50 grams zucchini
• 1 tablespoon olive oil
• Salt and pepper to taste

For Garnishing:

• • 2 tablespoons fresh coriander
  • 1 teaspoon sesame seeds

Procedure:

1. In a medium saucepan, heat the olive oil over medium heat.
2. Add the cumin seeds and let them sizzle for a few seconds until fragrant.
3. Add the rinsed rice and turmeric powder, stirring to coat the rice with the spices and oil. Pour in the water, add a pinch of salt, and bring to a boil.
4. Reduce the heat to low, cover the saucepan, and simmer for about 15 minutes, or until the rice is cooked and the water is absorbed.
5. Fluff the rice with a fork and set aside.
6. In a skillet, heat the olive oil over medium heat.
7. Add the cooked chickpeas, cumin powder, paprika, salt, and pepper.
8. Sauté for about 5-7 minutes, until the chickpeas are heated through and slightly crispy.
9. Remove from heat and set aside.
10. In another skillet, heat the olive oil over medium heat.
11. Add the sliced carrots, bell peppers, broccoli, and zucchini.
12. Stir-fry for about 5-7 minutes, until the vegetables are tender but still crisp.
13. Add the salt, and pepper to taste, and toss to coat the vegetables evenly.
14. Remove from heat and set aside.
15. Divide the turmeric rice between two bowls.
16. Top each bowl with an equal portion of the sautéed chickpeas and vegetables.
17. Garnish with fresh coriander and sesame seeds.
18. Serve with lemon wedges on the side for an extra burst of flavour.

Nutritional Benefits:

• The Turmeric Rice Bowl with Chickpeas and Sautéed Vegetables is a balanced meal packed with essential nutrients. Turmeric, known for its anti-inflammatory properties due to the compound curcumin, adds not only colour but also health benefits to the rice.
• Chickpeas are an excellent source of plant-based protein and dietary fiber, aiding in digestion and providing sustained energy.
• The variety of vegetables in this bowl, including carrots, bell peppers, broccoli, and zucchini, offer a rich array of vitamins, minerals, and antioxidants that support overall health and immune function.
• Olive oil, used in both the rice and vegetable preparation, provides healthy monounsaturated fats that are beneficial for heart health.
• Fresh coriander adds a burst of flavor and additional nutrients, while sesame seeds contribute healthy fats, protein, and calcium. This dish is not only satisfying and delicious but also supports a well-rounded and nutritious diet.

Nutritional Information:

• Calories: 525 kcal
• Protein: 13.6 g
• Carbohydrates: 80.2 g
• Fat: 26.3 g