Quick and easy chickpea pilaf

Quick & easy chickpea pilaf
  • Gluten-free
  • Low fat
  • Low phosphate
  • Low potassium
  • Low protein
  • Low salt
  • Vegan
  • Vegetarian
  • Lunch
  • Main meal
  • 30 minutes or less
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A perfect low-salt, low-potassium, and low-phosphate dish. This nutritious meal is packed with wholesome ingredients and ideal for a healthy, balanced diet. Enjoy a satisfying and heart-healthy pilaf that is as delicious as it is simple to prepare!

Ingredients

1 250g pouch ready-cooked basmati rice

1 tin chickpeas, drained

½ teaspoon ground cumin

½ teaspoon garam masala

1 dessertspoon olive oil

Handful parsley, chopped

Handful coriander, chopped

20g sultanas

20g flaked almonds, toasted

80g frozen green beans, defrosted

80g cauliflower, cut into small florets

Method

  1. Step 1

    Heat the pouch of rice in the microwave, according to the packet instructions. Pour the rice into a bowl and fluff it up with a fork.

  2. Step 2

    Toss the chickpeas with the cumin and garam masala to coat. Heat the olive oil in a pan over a high heat and add the chickpeas, shaking the pan to get a little colour on the chickpeas. Cook for around 2 minutes. Add in the beans and cauliflower and cook for another 3 minutes.

  3. Step 3

    Add the remaining ingredients, except the almonds, into the pan. Some of the spices on the chickpeas will disperse through the rice to give the dish a lovely colour. Cook for about 3 minutes.

  4. Step 4

    Serve in a bowl with toasted almonds sprinkled on top.

Food facts

The rice is the main source of carbohydrate in this recipe, and the value has been provided for those who have been trained in insulin adjustment.

This recipe is low in potassium, when following the quantities in the ingredients, and the serving sizes. Therefore, suitable for those advised to reduce potassium in their diet.

This recipe is also low in phosphate, however it does contain some phosphate, mainly provided by the chickpeas, and the rice, therefore if you have been prescribed a phosphate binder you should take as directed.

This recipe is low in protein, therefore suitable for those advised to eat less protein. If you have been advised to eat more protein, then you could serve with cooked quinoa instead of rice. You could also add a few tablespoons of silken tofu over the top.

To increase the fibre in this recipe you could use a wholegrain rice or a pouch of mixed wholegrains (such as quinoa) instead of rice.

This dish is best eaten freshly served.

You can cook chickpeas in the oven if you prefer – 180°c for 5 minutes.