This rice pulao recipe from the Blue Zones© Meal Planner brings together the sweet and savory into a delicious whole meal. Topped with crispy cinnamon chickpeas, this inspired meal is packed with whole grains, fiber, protein and Vitamins A and C (thanks toÿthe carrot and zucchini, respectively). And the spices will leave your kitchen smelling delicious long after dinner is done!
1 can no-salt canned garbanzo beans 1 tablespoon + 1 teaspoon olive oil 1 teaspoon cinnamon « cup brown rice 1« cups low-sodium vegetable stock/broth « teaspoon cloves 1 zucchini 1 carrot ¬ cup dried apricot Salt & pepper, to taste 2 pinches ground cardamom, optional ÿ
Preheat the oven toÿÿ350øF/177øC. Rinse and drain the canned garbanzo beans. Spread out on a baking sheet. Add half of the olive oil measurement and stir to evenly coat the beans.ÿ(To make this recipe oil-free, omit the oil, use a non-stick pan and keep an extra eye on the chickpeas while they bake.)ÿÿSprinkle half of the cinnamonÿon the beans and stir to cover the beans. Place in the oven and cook for 40-50 minutes or until crispy and lightly browned, stirring halfway through cooking time. Combine brownÿrice, vegetable stock/broth, cloves and rest of the olive oil in a pot with a tight-fitting lid. (Omit oil to make recipe oil free.)ÿBring to a boil, and then reduce heat to low. Cover and simmer. Set a timer for 25ÿminutes. Produce Prep: While the beansÿand brown rice are cooking, rinse and dice the zucchini. Rinse and dice the carrot.ÿSet aside.ÿChop the dried apricots into small pieces. After 25ÿminutes of simmering the brown rice, stir the zucchini, carrot,ÿremaining cinnamon, andÿcardamom (optional) into the pot. Replace lid and bring heat up to medium, until it?s simmering. Reduce heat to low again andÿcookÿfor an additional 15ÿminutes. Stir occasionally and add more water as needed. The rice is done cooking when the excess water is absorbed, but the mixture is still moist.ÿJust before the rice is done cooking, stir in the dried apricots. Remove the brownÿrice from heat, and add salt and pepper to taste.ÿPlate the pulaoÿand top with crispy chickpeas. Kid-Friendly Tip:ÿCrispy chickpeas are a huge hit with kids and it makes for a super healthy snack. Whether savory with a bit of salt or even curry powder, or sweet with a little cinnamon and sugar, this is one great way to use leftover chickpeas!