Zucchini, rice and chickpea salad
Discover a delightful and nutritious Zucchini, Rice, and Chickpea Salad! This vibrant dish features wholesome brown rice, protein-packed chickpeas, crisp zucchini, savory olives, and fresh arugula, all enhanced by fragrant parsley, dill, and a zesty lemon dressing. Perfect for a healthy lunch or a refreshing side, this salad brings together flavors and textures that will delight your taste buds.
- 22 May 2024
- Cook time 25 min
- Prep time 20 min
- 4 Servings
- 11 Ingredients
This Zucchini, Rice, and Chickpea Salad is a refreshing and nutritious dish that's perfect for any meal. Packed with wholesome ingredients like brown rice, chickpeas, and fresh veggies, it's not only full of flavor but also rich in vitamins, fiber, and protein. Whether you're looking for a light lunch or a side dish, this salad is sure to satisfy and energize.
Ingredients:
Instructions:
1.1. Rinse 1 cup of brown rice under cold water until the water runs clear.
1.2. In a medium pot, bring 2 cups of water to a boil.
1.3. Add the rinsed rice, reduce the heat to low, cover, and let it simmer for about 40-45 minutes or until the rice is tender and the water is absorbed.
1.4. Fluff the rice with a fork and let it cool to room temperature.
2.1. Drain and rinse 1/3 can of chickpeas.
2.2. Dice the 2 zucchini into small, bite-sized pieces.
2.3. Pit and slice 1 cup of olives.
2.4. Chop 1 stalk of celery into small pieces.
2.5. Coarsely chop the arugula if the leaves are large.
2.6. Finely chop 1/2 bunch of fresh parsley.
2.7. Finely chop 2 tablespoons of dill.
3.1. In a large mixing bowl, add the cooked and cooled brown rice.
3.2. Add the drained chickpeas, diced zucchini, sliced olives, chopped celery, and arugula to the bowl.
3.3. Add 1/3 cup grated parmesan cheese.
3.4. Sprinkle in the chopped parsley and dill.
4.1. In a small bowl, whisk together 1/3 cup lemon juice and 2 tablespoons olive oil.
4.2. Season the dressing with salt and pepper to taste.
5.1. Pour the lemon and olive oil dressing over the salad mixture.
5.2. Toss well to ensure all the ingredients are evenly coated with the dressing.
5.3. Taste and adjust seasoning if needed.
- Serve immediately as a main dish or a side.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Tips:
- Rinse the brown rice thoroughly before cooking to remove any excess starch and achieve a fluffier texture.
- If you're short on time, use pre-cooked brown rice or a microwaveable rice packet.
- For a creamier texture, consider mashing some of the chickpeas before adding them to the salad.
- Use a mandoline slicer for even zucchini slices to ensure they blend well with the other ingredients.
- Feel free to add other fresh herbs like basil or mint for an extra burst of flavor.
- For added crunch, toss in some toasted nuts or seeds, like almonds or sunflower seeds.
- Make the salad a day ahead and store it in the refrigerator; the flavors will meld together beautifully over time.
- Adjust the lemon juice and olive oil quantities to taste. You might prefer a tad more acidity or a richer texture.
Your Zucchini, Rice, and Chickpea Salad is now ready to be enjoyed! The combination of crunchy veggies, protein-rich chickpeas, and hearty brown rice makes this a balanced and delightful dish. Garnished with fresh herbs and zesty lemon juice, it's a burst of flavor in every bite. Serve it chilled or at room temperature, and watch it become a favorite at your meals.
| Nutrition Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 390kcal | 16% |
| Protein | |
| Protein 12g | 8% |
| Carbohydrates | |
| Carbohydrates 66g | 18% |
| Fiber 8g | 20% |
| Sugar 6g | 6% |
| Fat | |
| Fat 18g | 21% |
| Saturated 3.83g | 13% |
| Cholesterol 6mg | - |
| Vitamins | |
| Vitamin A 90ug | 10% |
| Choline 50mg | 9% |
| Vitamin B1 0.42mg | 35% |
| Vitamin B2 0.23mg | 18% |
| Vitamin B3 4.64mg | 29% |
| Vitamin B6 0.54mg | 32% |
| Vitamin B9 130ug | 34% |
| Vitamin B12 0.09ug | 4% |
| Vitamin C 36mg | 42% |
| Vitamin E 1.79mg | 12% |
| Vitamin K 150ug | 121% |
| Minerals | |
| Calcium, Ca 190mg | 15% |
| Copper, Cu 0.53mg | 0% |
| Iron, Fe 6mg | 58% |
| Magnesium, Mg 120mg | 29% |
| Phosphorus, P 340mg | 27% |
| Potassium, K 770mg | 23% |
| Selenium, Se 14ug | 26% |
| Sodium, Na 590mg | 39% |
| Zinc, Zn 2.66mg | 24% |
| Water | |
| Water 230g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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