This chickpea rice is an easy vegan one-pot meal. It’s cheap to make but delivers on flavor and heartiness!
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I love easy recipes that are economical thanks to their use of pantry staples.
I literally always have a can of chickpeas in my pantry because they’re so versatile and my favorite healthy plant-based protein.
Some of my most popular recipes like this lemon chickpea orzo soup and this chickpea spinach curry use chickpeas as their base because they are so filling and tasty.
I’ve recently introduced this chickpea rice to my regular weeknight dinner rotation because it only takes 30 minutes to make and I always have chickpeas and rice in my cupboard.
The veggies are basic as well but can easily be substituted if you don’t have them on hand or need to use something up before it goes bad.
Are rice and chickpeas a complete protein?
Gone are the days (namely, the 1970s) when vegetarians and vegans had to be concerned about protein combining.
Nowadays it’s usually carnists (and boomers who remember the 1970s) with zero nutritional knowledge that use “complete protein” as some kind of gotcha when they meet a vegan and want to prove how unhealthy our diet is (eye roll).
The current nutritional recommendation for those following a plant-based diet is simply to eat a variety of food throughout the day.
Our bodies are smart enough to combine the amino acids we consume as needed. Combining rice and beans to make a complete protein is unnecessary.
That said, from a scientific standpoint, chickpeas are lower in the amino acid methionine while rice contains higher amounts that are more bioavailable.
I suppose if you’re only going to eat one meal today chickpeas and rice would be a good, healthy option.
Otherwise, just eat what you like and don’t worry about complete proteins!
How to get chickpeas to absorb flavor?
Heating chickpeas causes them to expand. As they cool down, they absorb whatever liquid or dressing is surrounding them, resulting in better flavor.
In this one-pot chickpea rice recipe, the chickpeas, rice, vegetables and spices are all cooked together in vegetable stock.
All the flavors meld together and the chickpeas turn out flavorful and tender.
A trick for getting flavorful chickpeas for salads is to toss them in a spiced dressing and pop them in the microwave for a minute or two. They’ll absorb the flavor of the dressing as they cool down.
Ingredients
The ingredients for this chickpea rice are simple and economical!
Chickpeas: One can of chickpeas is all that is needed. You can also cook dry beans from scratch for a more economical option. You’ll need a cup and a half of cooked chickpeas.
Rice: This recipe calls for steaming the rice. Long grain rice is better than short grain rice for cooking this way. You can use regular long grain or basmati rice. I haven’t tried it with jasmine rice but I think it would work too.
Onion and garlic: Onions and garlic form the flavor base of this recipe.
Carrots: Carrots add a nice touch of sweetness to this chickpea rice dish.
Pepper: I use a green pepper for this recipe. In the photo you’ll see a type of pepper called a cubanelle. You can also use a regular bell pepper.
Tomato: This recipe calls for just one diced tomato. I like to use a fleshy paste tomato such as a Roma tomato. I have also made this recipe by substituting canned diced tomato. It works but I found the tomato flavor a bit overpowering.
Spices: Smoked paprika and cumin add a delicious smoky and earthy flavor. If you like, you can also add some chili powder or Tabasco sauce for spice.
Vegetable stock: You can use prepared vegetable stock or a stock cube that has been dissolved in a cup of hot water.
Soy sauce: Soy sauce adds salt and also umami.
Olive oil: A tablespoon or two of olive oil is needed for frying the vegetables. It also helps to carry the flavor of the spices. If you are oil free, you can sauté your veggies in an additional splash of vegetable stock.
How to make chickpea rice
To make this simple chickpea rice recipe you’ll need the ingredients, a knife and a pot with a tight-fitting lid. And 30 minutes!
Prep: First gather your ingredients and prep the veggies.
Dice the onion and mince the garlic. Peel and dice the carrots, dice the green pepper and tomato.
I dice everything quite small so that the vegetables not only cook faster but also meld into the dish rather than being the focus.
Fry: Heat the oil in medium-sized pot over medium heat. Toss in all the veggies together and allow them to fry, stirring occasionally, until beginning to soften tender - about 5 to 7 minutes. The veggies will continue cooking along with the rice.
While the veggies are cooking, open your chickpeas, drain and rinse them.
Measure out half a cup of rice, place it in a strainer and rinse it under cool water while swirling it with your fingers to remove some of the excess starch.
Add the cumin and paprika to the pot and allow it to cook for about 30 seconds, while stirring continuously so that the spices don’t burn.
Cook: Add the chickpeas, rice, vegetable stock and soy sauce to the pot.
Raise the heat if necessary to bring the pot to a gentle boil. Then cover the pot with the lid and lower the heat to low. Cook for 13 minutes then turn off the heat.
Don’t remove the lid from the pot! You don’t want the steam to escape. Allow the rice to steam for 10 minutes.
After 10 minutes you can lift the lid and give the rice a good stir before serving.
For me, two teaspoons of soy sauce is enough in terms of saltiness but give your chickpea rice a taste and add a pinch of salt if you think it’s necessary.
Variations and substitutions
Veggies: You can substitute any of the vegetables if you don’t have them on hand or you have something else you need to use up. Go Mediterranean by adding artichoke hearts and black olives. Add in a couple handfuls of spinach for iron. Try chopped cauliflower or broccoli. Use red pepper instead of green. The variations are endless.
Beans: You don’t have to use chickpeas; kidney beans, white beans or black beans (or any bean) will work. My Spanish rice and beans recipe using a similar cooking method with pinto beans, and my lentils and rice recipe uses lentils instead of beans.
Spices: Here you can really get creative. Go Indian with curry powder and/or garam masala. Try Moroccan or Middle Eastern style with a combination of cumin, cinnamon and turmeric. Add in your favorite dried herb like oregano or basil.
Garnish: You can garnish your dish with some fresh chopped herbs like parsley or basil. A squeeze of lemon juice is really nice on top too.
FAQs
To use dried chickpeas, you will have to soak and cook them in advance before making this recipe. You will need one and a half cups of cooked chickpeas for this recipe.
Yes, you can use your favorite bean or even lentils!
Brown rice takes longer to cook than white rice so if you are attempting this recipe with brown rice, add an additional ½ cup of water and cook for 20 minutes instead of 13 minutes.
Yes, they are the same thing.
Make ahead and storage tips
If you’re a meal prepper, this is the kind of recipe that you can whip up quickly with whatever chopped veggies you have on hand.
You can store your pre-chopped veggies in airtight containers in the fridge until you’re ready to cook. Then just throw them in the pot and continue with the recipe.
Chickpea rice leftovers can be stored in an airtight container in the fridge for 3 - 4 days.
Chickpea rice can be frozen. It’s important to let the rice cool completely in the fridge and wrap it tightly to prevent the rice from becoming gummy in the freezer.
Rice can be frozen for up to three months.
This dish can be reheated in the microwave. A trick to prevent leftover or thawed rice from being dry is to microwave it with a ice cube in the dish and covered to create steam.
How to serve chickpea rice
Chickpea rice can be served as a hearty vegan main dish or as a side.
Serve it alongside your favorite steamed or roasted vegetables, salad or bread.
A baked potato or baked sweet potato are awesome sides.
Rice dishes go well with a vegan quiche or this vegan spinach pie.
Chickpea Rice
Ingredients
- 1 tablespoon olive oil
- 1 medium onion finely diced
- 1 cloves of garlic minced
- 2 carrots peeled and finely diced
- 1 green pepper finely diced
- 1 medium tomato finely diced
- 1 teaspoon smoked paprika
- ½ teaspoon cumin
- 1 can (14 oz / 400 grams) chickpeas, drained and rinsed
- ½ cup (125 grams) white long grain rice
- 1 cup (250 ml) vegetable stock
- 2 teaspoon soy sauce
- Optional garnish: fresh chopped parsley cilantro, or lemon juice
Instructions
- Heat the oil in a medium pot with a lid over medium heat. Add the onion, garlic, carrots, green pepper and tomato. Fry, stirring from time to time, until the veggies are beginning to soften - about 5 to 7 minutes.
- Meanwhile, place the rice in a strainer and run under cool water while swirling it with your fingers to remove some of the excess starch. Set aside.
- Add the paprika and cumin to the pot and fry, stirring continuously so they don’t burn, for 30 seconds to bring out the flavors.
- Add the rice, chickpeas, vegetable stock and soy sauce and stir to combine.
- Raise the heat to bring the pot to a simmer, then put the lid on the pot and lower the heat to low. Allow to cook for 13 minutes. Don’t lift the lid.
- Remove the pot from the heat but don’t remove the lid. Allow the rice to steam for 10 minutes.
- After 10 minutes, lift the lid and stir the rice. Taste it and add salt if you think it’s necessary (I don’t). Serve with optional garnishes if desired.
Ghaleb Alfaraj says
It resemble a famous dish in Saudi Arabia called Ksbsa (usually with meat or chicken) but here it is veganized.. Thank you very much for this appealing, nutritious and versatile dish
Michael Braun says
I'm going to try spouted short-grain brown rice in this recipe, which I think I'll need to cook a bit longer. Also subbing out aminos for the soy sauce. Will report back! lol
Frustrated Alice says
My rice was not cooked after these instructions, which is really odd, as this is how I cook my basmati rice alone. I've added more water and 5 more mins to cook. Hope I didn't just ruin the whole pot.