Brown Rice and Chickpea Pilaf

How to Make Brown Rice and Chickpea Pilaf Recipe - FIBER FACT Not only is this pilaf a good source of carbohydrate, it is also low in fat and high in protein and a good source of folate. The high fiber content will keep you satisfied so you won’t need a second helping.

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 50 MINUTES

Ingredients:
1 tablespoon (15 ml) olive oil
1 large red onion, thinly sliced
5 cloves garlic, thinly sliced
11/3 cups (350 g) green cabbage, sliced
3/4 cup (155 g) brown rice
15 ounce (425 ml) can chickpeas, drained and rinsed
1 41/2 ounce (400 ml) can diced tomatoes
3/4 cup (90 g) raisins

Method:
1 Heat the oil in a large saucepan over medium heat, then add the onion and garlic and cook for 5–7 minutes, or until the onion has softened. Stir in the cabbage, cover with a tight-fitting lid and cook for 5 minutes, or until the cabbage begins to wilt.

2 Add the rice and 2 cups (500 ml) water to the pan and bring to the boil. Reduce the heat to low, cover and simmer for 25 minutes, or until the rice has started to soften.

3 Stir the chickpeas, tomatoes and raisins into the pan; return to a boil. Reduce heat to low and simmer for another 10 minutes, or until the rice is tender. Transfer to a dish and serve immediately.

Each serving provides
358 calories, 10 g protein, 7 g fat (1 g saturated fat), 63 g carbohydrate (24 g sugars), 11 g fiber, 253 mg sodium

Brown Rice and Chickpea Pilaf