CHICKPEA AND SPINACH CUMIN PILAF
This Chickpea and Spinach Cumin Pilaf is a hearty and nourishing dish that brings together protein-rich chickpeas, vibrant green spinach and fluffy basmati rice in a fragrant and satisfying bowl. Lightly sautéed in olive oil and spiced with a touch of cumin, this simple yet flavourful dish is perfect for a wholesome lunch or a light evening meal. With only a handful of ingredients and minimal prep, it’s an excellent plant-based option for those seeking a high-fibre and low-fat meal that doesn’t compromise on taste. The warm cumin adds a gentle aromatic note that pairs beautifully with the earthiness of chickpeas and the subtle sweetness of spinach. Suitable for vegan and gluten-free diets, this pilaf can also be served warm or at room temperature, making it an ideal choice for picnics or packed lunches. Clean, easy and delicious bowl.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Middle Eastern
PREPARATION/TECHNIQUES
Sauté, One-Pot Wonders, Prepared in Advance, 5 ingredients or less
OCCASION/HOLIDAY
Spring, Summer, Ramadan, Picnic, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Healthy, Low Fat, High Fibre, Quick And Easy, Wheat / Gluten-Free
DISH TYPE
Salad
INGREDIENTS
There are the following ingredients for Chickpea And Spinach Cumin Pilaf:
- ½ cup cooked chickpeas (approx. 85g)
- ½ cup fresh spinach leaves (approx. 15g)
- ¼ cup cooked basmati rice (approx. 43g)
- 1 tablespoon olive oil
- Pinch ground cumin
FULL NUTRITIONAL INFORMATION
- Calories: 309 kilocalories
- Fat: 15.8 grams
- Saturated Fat: 2.1 grams
- Carbohydrates: 34.2 grams
- Sugar: 4 grams
- Sodium: 211.9 milligrams
- Fibre: 6.7 grams
- Protein: 8.8 grams
- Calcium: 60.2 milligrams
- Iron: 3.4 milligrams
- Potassium: 338.4 milligrams
PREPARATION
- Warm The Oil: In a non-stick pan, heat the olive oil over medium heat.
- Add The Chickpeas: Stir in the cooked chickpeas and sprinkle with a pinch of cumin. Cook for 2 to 3 minutes, stirring frequently to warm and coat evenly.
- Wilt The Spinach: Add the spinach to the pan and stir until it wilts, about 1 to 2 minutes. If needed, add a splash of water to soften it.
- Mix In The Rice: Add the cooked basmati rice and gently stir to combine all ingredients. Cook for another 2 to 3 minutes until heated through and lightly toasted.
- Taste And Serve: Adjust seasoning if needed and serve warm as a standalone bowl or as a side dish.
PREP TIME
5 minutes
COOKING TIME
8 minutes
TIPS
- Use Pre-Cooked Rice: Have rice ready in the fridge to save time during the week.
- Drain Chickpeas Well: If using canned chickpeas, rinse and drain thoroughly to remove excess sodium.
- Toast The Cumin: Lightly toasting cumin before adding other ingredients intensifies its aroma.
- Low-Oil Option: Use a non-stick pan with a splash of water instead of oil for a fat-free version.
- Batch Cook Components: Cook extra rice and chickpeas in bulk and store separately to assemble fresh bowls quickly.
VARIATIONS
- Add Veggies: Toss in diced red peppers, mushrooms or courgettes for extra volume and nutrients.
- Spice Boost: Include turmeric, coriander or smoked paprika for deeper flavour.
- Herby Finish: Stir in chopped parsley, coriander or mint for freshness.
- Protein Upgrade: Top with a boiled egg, crumbled tofu or roasted seeds for added protein.
- Wholegrain Twist: Swap basmati rice for brown rice or quinoa to increase fibre content.
- Lemon Lift: Finish with a squeeze of lemon or a spoonful of lemon-tahini dressing for brightness.
PREPPING AND STORAGE
- Fridge Storage: Store in an airtight container in the fridge for up to 3 days. Tastes great cold or reheated.
- Freezing: Freeze portions in lidded containers for up to 1 month. Defrost overnight in the fridge.
- Reheating: Warm gently in a pan with a splash of water or microwave until heated through.
- Make Ahead: Assemble and store in jars or lunchboxes for ready-to-eat weekday meals. Best served fresh, but travels well.