The Best Easy & Healthy Lemony Chickpeas (20-Minute Meal!)
A quick and easy one-pan vegetarian meal featuring lemony chickpeas served over brown rice. This healthy dish is made by simmering canned chickpeas and diced tomatoes in a savory vegetable broth with sautéed onions. The stew is seasoned with a touch of red pepper flakes for warmth. A bright, fresh flavor is added at the end by stirring in grated lemon zest and fresh lemon juice just before serving over fluffy instant brown rice.
Ingredients
- 2 cups uncooked instant brown rice
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cans (15 ounces each) chickpeas, rinsed and drained
- 1 can (14 ounces) diced tomatoes, undrained
- 1 cup vegetable broth
- 1/4 teaspoon crushed red pepper flakes
- 1/4 teaspoon pepper
- 1/2 teaspoon grated lemon zest
- 3 tablespoons lemon juice
Instructions
- Cook the instant brown rice according to the package directions.
- While the rice is cooking, heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook, stirring, for 3-4 minutes or until tender.
- Stir in the chickpeas, undrained tomatoes, vegetable broth, red pepper flakes, and pepper. Bring the mixture to a boil.
- Reduce the heat, cover, and let it simmer for 10 minutes to allow the flavors to blend.
- Uncover the skillet and continue to simmer for an additional 4-5 minutes, stirring occasionally, until the liquid has slightly reduced.
- Remove the skillet from the heat and stir in the lemon zest and lemon juice.
- Serve the chickpea mixture with the cooked brown rice.
Notes
- This is a very fast one-pan meal, perfect for a busy weeknight, that comes together in about 30 minutes.
- Using convenient ingredients like instant rice and canned chickpeas and tomatoes helps to speed up the process.
- Stirring in the fresh lemon zest and juice at the very end, off the heat, is a key step that preserves their bright, fresh flavor.
Find it online: https://www.eatswithsoul.com/healthy-lemony-chickpeas/