CHICKPEA AND SPINACH PILAF WITH A HINT OF CUMIN
This Chickpea And Spinach Pilaf With A Hint Of Cumin 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. It is lightly sauteed in olive oil and spiced with a touch of cumin, which is a simple yet flavourful dish that is perfect for a wholesome lunch or a light evening meal. This pilaf is made with only a handful of ingredients and minimal preparation, which is 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. This Chickpea And Spinach Pilaf With A Hint Of Cumin can also be served warm or at room temperature, making it an ideal choice for picnics or packed lunches.
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 & Easy, Wheat / Gluten-Free
DISH TYPE
Main Course
INGREDIENTS
There are the following ingredients for Chickpea And Spinach Pilaf With A Hint Of Cumin:
- 82 grams | 2.89 ounces | ½ cup cooked chickpeas
- 15 grams | 0.53 ounces | ½ cup fresh spinach, loosely packed
- 49 grams | 1.73 ounces | ¼ cup cooked basmati rice
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
- 15 grams | 0.01 ounces | pinch ground cumin
- 45 millilitres | 1.52 fluid ounces | 3 tablespoons water
- 5 grams | 0.05 ounces | ¼ teaspoon sea salt
- 30 grams | 0.01 ounces | ¼ teaspoon black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 239 kilocalories
- Fat: 6.9 grams
- Saturated Fat: 0.9 grams
- Carbohydrate: 35.9 grams
- Sugar: 3.9 grams
- Fibre: 6.6 grams
- Sodium: 89 milligrams
- Protein: 8.7 grams
- Calcium: 62 milligrams
- Potassium: 300 milligrams
- Iron: 2.5 milligrams
PREPARATION
These steps are followed for the preparation of Chickpea And Spinach Pilaf With A Hint Of Cumin:
- 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, salt and pepper. 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.
PREPARATION TIME
5 minutes
COOKING TIME
8 minutes
TIPS
Here are some helpful tips for Chickpea And Spinach Pilaf With A Hint Of Cumin:
- Use Pre-Cooked Rice: Have rice ready in the refrigerator 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 Vegetables: 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
- Refrigerator Storage: Store Chickpea And Spinach Pilaf With A Hint Of Cumin in an airtight container in the refrigerator 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 refrigerator.
- 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.
