Go Back
Homemade Chickpea Mediterranean Rice Recipe photo

Chickpea Mediterranean Rice Recipe

This Chickpea Mediterranean Rice is bursting with flavor! A delightful blend of chickpeas and fresh Mediterranean ingredients for a healthy meal.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean

Ingredients
  

  • 1 tablespoon olive oil
  • 14 ounces chickpeas (canned, drained, and rinsed)
  • 1 medium red onion (chopped small)
  • 2 cloves garlic (minced)
  • 1/2 cup roasted red peppers (chopped small)
  • 3 teaspoons dried oregano leaves
  • 3 cups cooked brown rice
  • 1 teaspoon tomato paste (no sugar added)
  • 1 small Roma tomato (chopped small)
  • 1/2 cup fat-free feta cheese (crumbled)
  • 1 whole lemon (cut into 4 wedges)

Equipment

  • Large skillet
  • Wooden spoon or spatula
  • Cutting Board
  • Knife
  • Measuring cup
  • Measuring spoons

Method
 

  1. In a large skillet, heat the olive oil over medium heat. Once hot, add the chopped red onion and sauté for about 3-4 minutes until it becomes translucent. Then, add the minced garlic and cook for another minute until fragrant.
  2. Stir in the drained chickpeas and roasted red peppers, mixing well. Cook for 5 minutes, allowing the flavors to meld together.
  3. Sprinkle in the dried oregano and add the tomato paste. Stir until everything is well coated with the spices and paste, about 2 minutes.
  4. Add the cooked brown rice to the skillet, stirring thoroughly to combine all ingredients. Make sure the rice is heated through, which should take about 3-5 minutes.
  5. Gently fold in the chopped Roma tomato and feta cheese crumbles. Cook for an additional 2 minutes, just until the tomato is warmed and the cheese begins to soften.
  6. Remove the skillet from heat and serve your Chickpea Mediterranean Rice on plates. Garnish each serving with a wedge of lemon for a zesty finish. Squeeze the lemon juice over the dish just before eating for an extra burst of flavor!

Notes

  • To save time, cook your brown rice in advance and store it in the refrigerator until ready to use.
  • Feel free to add additional vegetables such as spinach, zucchini, or olives based on your preference.
  • If you like a little heat, add a pinch of red pepper flakes when sautéing the onions.
  • For a meal prep option, divide the Chickpea Mediterranean Rice into containers for easy grab-and-go lunches throughout the week.