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–+ servings

Chickpea & Carrot Pilaf

Dinner
Rice, chickpeas and carrots combine to provide a tasty meat-free dish. It contains a high level of carbs and a moderate amount of protein making it an ideal meal to consume in preparation or recovery from exercise.
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Calories399kcal
Carbs53g
Protein17.9g
Fats13.7g
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Performance Benefits

This recipe contains a high level of carbs and a moderate amount of protein making it an ideal meal to consume in preparation or recovery from exercise.
Health Benefits

This recipe is a great source of vitamin A, a fat-soluble vitamin with antioxidant properties. Antioxidants fight damage-causing free radicals in the body, which can prevent the risk of certain diseases such as heart disease and cancer.
Expert Tips

You can serve this dish with chicken or tofu for extra protein.

Equipment

  • Casserole dish

Ingredients

  • 1 tbsp Extra virgin olive oil
  • 2 Onion (finely chopped)
  • 3 Carrot (coarsely grated)
  • 2 tbsp Harissa paste
  • 300 g Basmati rice (rinsed)
  • 1 cube Vegetable stock
  • 700 ml water
  • 400 g Chickpeas (soaked overnight and rinsed)
  • 2 tbsp Almonds (flaked and toasted)
  • 5 tbsp Greek yoghurt
4

Instructions

  • Heat the oil in a lidded casserole dish, add the onions and cook until soft.
  • Tip in the carrots, harissa and rice, and stir for a couple of minutes.
  • Pour over the stock, bring to the boil, then cover with a lid and simmer for 10 minutes.
  • Mix in the chickpeas and cook gently for 5 minutes more, until the grains of rice are tender and all the liquid has been absorbed.
  • Turn off the heat, cover and leave to sit for a few minutes.
  • Sprinkle the almonds over the dish and serve with a dollop of yoghurt.

Notes

1 portion of "Chickpea & Carrot Pilaf" is equivalent to 569g.

Nutrition

Serving: 1personCalories: 399kcalCarbohydrates: 53gProtein: 17.9gFat: 13.7gSaturated Fat: 3.4gPolyunsaturated Fat: 2.4gMonounsaturated Fat: 6gCholesterol: 7.5mgSodium: 545mgPotassium: 816mgFiber: 10.6gSugar: 15.4gVitamin A: 1986ugVitamin C: 22.8mgCalcium: 160mgIron: 3.4mg
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