One-Pot Rice and Veggies with Chickpeas & Dilly Tahini

Get ready to tantalize your taste buds and nourish your body with this vibrant One-Pot Rice and Veggies with Chickpeas & Dilly Tahini! This dish is not only a feast for the eyes but also a powerhouse of nutrients that will leave you feeling satisfied and energized. Packed with colorful vegetables, protein-rich chickpeas, and aromatic herbs, this meal is perfect for those looking to maintain a healthy lifestyle while enjoying delicious food.

The combination of ingredients in this recipe offers numerous benefits for your skin, hair, and overall well-being. The chickpeas provide a good source of protein and fiber, which help keep you feeling full and support digestive health. The variety of vegetables offers a range of vitamins and antioxidants that promote glowing skin and strong hair. The tahini dressing adds healthy fats and minerals like calcium and iron, which are essential for maintaining strong bones and preventing anemia.

Let’s dive into this nourishing and flavorful recipe that’s sure to become a staple in your healthy eating routine!

Nutritional Information

Based on the recipe provided, here’s a detailed nutritional breakdown for one serving of the One-Pot Rice and Veggies with Chickpeas & Dilly Tahini. This analysis assumes the recipe serves 4 people.

Nutritional Breakdown (per serving):

Calories: Approximately 450-500 kcal

Macronutrients:

• Protein: 15-18g
• Carbohydrates: 65-70g
• Fiber: 10-12g
• Fat: 18-20g (mostly healthy unsaturated fats from olive oil and tahini)

Vitamins and Minerals:

• Vitamin A: 1500-2000 IU (from bell pepper, zucchini, and parsley)
• Vitamin C: 60-80mg (primarily from bell pepper and tomatoes)
• Vitamin K: 50-70μg (from parsley and zucchini)
• Folate: 100-120μg (from chickpeas and vegetables)
• Vitamin B6: 0.5-0.7mg (from chickpeas and brown rice)
• Thiamin (B1): 0.3-0.4mg (from brown rice and chickpeas)
• Niacin (B3): 3-4mg (from brown rice and chickpeas)
• Vitamin E: 3-4mg (from olive oil and tahini)
• Iron: 3-4mg (from chickpeas, brown rice, and tahini)
• Magnesium: 100-120mg (from brown rice, chickpeas, and tahini)
• Phosphorus: 250-300mg (from chickpeas and brown rice)
• Potassium: 600-700mg (from various vegetables and chickpeas)
• Zinc: 2-3mg (from chickpeas and brown rice)
• Manganese: 1.5-2mg (from brown rice and chickpeas)
• Copper: 0.4-0.5mg (from chickpeas and tahini)
• Selenium: 15-20μg (from brown rice)
• Calcium: 80-100mg (primarily from tahini and vegetables)

Other beneficial compounds:

• Lycopene: 2-3mg (from tomatoes)
• Beta-carotene: 1-2mg (from bell pepper and parsley)
• Various antioxidants from the colorful vegetables and herbs

This meal is particularly high in fiber, which aids digestion and promotes feelings of fullness. It’s also rich in plant-based proteins from the chickpeas and brown rice. The combination of vegetables provides a wide array of vitamins and minerals, supporting overall health and immune function. The healthy fats from olive oil and tahini contribute to nutrient absorption and provide essential fatty acids.

Please note that these values are estimates and may vary slightly based on specific brands of ingredients used and exact portion sizes.

One-Pot Rice and Veggies with Chickpeas & Dilly Tahini

Course: Lunch, DinnerCuisine: MediterraneanDifficulty: Easy

Servings

4

servings

Prep time

15

minutes

Cooking time

35

minutes

Calories

350

kcal

This One-Pot Rice and Veggies with Chickpeas & Dilly Tahini is a symphony of flavors and textures that will dance on your taste buds. The nutty brown rice, tender vegetables, and protein-packed chickpeas create a satisfying base, while the aromatic spices add depth and warmth to every bite. The crowning glory is the creamy, tangy Dilly Tahini sauce, which brings a refreshing zing that ties all the elements together into a truly irresistible meal.

Ingredients

• 1 cup brown rice
  

• 2 cups vegetable broth
  

• 1 can (15 oz) chickpeas, drained and rinsed
  

• 1 red bell pepper, diced
  

• 1 zucchini, diced
  

• 1 cup cherry tomatoes, halved
  

• 1 small red onion, diced
  

• 2 cloves garlic, minced
  

• 1 tsp ground cumin
  

• 1 tsp paprika
  

• 2 tbsp olive oil
  

• Salt and pepper to taste
  

• 1/4 cup fresh parsley, chopped

• For the Dilly Tahini:
  

• 1/4 cup tahini
  

• 2 tbsp lemon juice
  

• 1 tbsp fresh dill, chopped
  

• 1 clove garlic, minced
  

• 2-3 tbsp water
  

• Salt to taste

Directions

• In a large pot, heat olive oil over medium heat. Add the diced onion and minced garlic, sauté for 2-3 minutes until fragrant.
• Add the brown rice, cumin, and paprika to the pot. Stir to coat the rice with the spices and oil.
• Pour in the vegetable broth and bring to a boil. Reduce heat, cover, and simmer for 15 minutes.
• Add the diced bell pepper, zucchini, and chickpeas to the pot. Stir gently, cover, and continue cooking for another 10-15 minutes until the rice is tender and the liquid is absorbed.
• While the rice is cooking, prepare the Dilly Tahini sauce. In a small bowl, whisk together tahini, lemon juice, chopped dill, minced garlic, and water until smooth. Add salt to taste.
• Once the rice is cooked, remove the pot from heat and gently fold in the cherry tomatoes and chopped parsley.
• Season with salt and pepper to taste.
• Serve the rice and veggie mixture in bowls, drizzle with the Dilly Tahini sauce, and enjoy your nutritious and delicious meal!

Tips:

• For perfectly cooked rice, resist the urge to lift the lid while it’s simmering; this helps maintain consistent heat and steam, ensuring evenly cooked grains.
  To enhance the flavor profile, toast the cumin and paprika in the oil for about 30 seconds before adding the rice, which will release their aromatic oils and create a more robust taste.
  When preparing the Dilly Tahini sauce, start with less water and gradually add more until you reach your desired consistency; this allows you to control the thickness and prevents it from becoming too runny.

This One-Pot Rice and Veggies with Chickpeas & Dilly Tahini is not only a treat for your taste buds but also a gift to your body. The combination of whole grains, legumes, and fresh vegetables provides a balanced meal that will keep you satisfied and energized throughout the day. Enjoy this colorful and flavorful dish as part of your healthy lifestyle!