Zucchini, rice and chickpea salad
This Zucchini, Rice, and Chickpea Salad combines brown rice, fresh zucchini, and chickpeas with a zesty lemon dressing. It's a nutritious and flavorful dish, perfect for lunch or as a side.
Cook time 25 min
Prep time 20 min
Ingredients:
1 cup brown rice1/3 can canned chickpeas
2 zucchini
1 cup olives
1/3 cup grated parmesan cheese
1 stalk celery
3 cups arugula
1/2 bunch fresh parsley
2 tbsp dill
1/3 cup lemon juice
2 tbsp olive oil
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.
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.
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.
Zucchini, rice and chickpea salad FAQ:
The brown rice should be cooked for about 40-45 minutes until tender and the water is absorbed. Make sure to simmer it on low heat and keep it covered.
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Re-toss the salad before serving to evenly distribute the dressing again.
Yes, you can substitute brown rice with quinoa, white rice, or any preferred grain. Adjust the cooking time based on the type of rice you choose.
Since this recipe uses canned chickpeas, they are already cooked. Just ensure they are drained and rinsed before adding them to the salad.
If you don’t have fresh dill or parsley, you can substitute with dried herbs. Use 1 teaspoon of dried dill and 1-2 teaspoons of dried parsley, adjusting to your taste.
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.
Nutrition per serving
4 ServingsCalories 390kcal
Protein 12g
Carbohydrates 66g
Fiber 8g
Sugar 6g
Fat 18g
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