Broccoli and Chickpea Rice Salad

Broccoli and Chickpea Rice Salad is a gluten free, dairy free, lacto ovo vegetarian, and vegan recipe with 6 servings. This main course has 524 calories, 19g of protein, and 12g of fat per serving. For $1.38 per serving, this recipe covers 36% of your daily requirements of vitamins and minerals. If you have ground pepper, green onions, tamari soy sauce, and a few other ingredients on hand, you can make it. 44 people were glad they tried this recipe. From preparation to the plate, this recipe takes approximately 45 minutes. It is brought to you by foodandspice.blogspot.com. With a spoonacular score of 99%, this dish is outstanding. Try Broccoli and Chickpea Rice Salad, Broccoli and Chickpea Rice Salad, and Broccoli and Chickpea Rice Salad for similar recipes.

Servings: 6

 

Ingredients:

1/4 cup sliced almonds (lightly toasted if desired)

4 cups broccoli florets

2 cups cooked brown rice (2/3 cup dried rice)

2 tablespoons Dijon mustard

1 1/2 cup cooked chickpeas (1/2 dried chickpeas)

1/4 cup fresh cilantro or parsley, trimmed and chopped

1 clove garlic, minced

2 to 3 green onions, trimmed and chopped, or 2 shallots finely chopped

fresh ground black pepper

juice from 1/2 lemon (1 1/2 tablespoons)

1 tablespoon olive oil

2 teaspoons olive oil

2 tablespoons pineapple juice (juice from canned pineapple)

1/2 teaspoon red pepper flakes

1 1/2 teaspoons sea salt, or to taste

1/3 cup sun-dried tomatoes, soaked in hot water for 40 minutes, drained and chopped (optional)

2 teaspoons tamari (soy) sauce

Equipment:

frying pan

whisk

bowl

Cooking instruction summary:

In a large skillet, heat the oil over medium heat. Add the broccoli, stir well, and cover. Cook, stirring often, until the broccoli is tender. Add the broccoli to a large bowl, along with the remaining salad ingredients.To make the dressing, whisk together all of the dressing ingredients in a small bowl. Pour the dressing over the salad and toss well to coat evenly. Taste for seasoning and serve.

 

Step by step:


1. In a large skillet, heat the oil over medium heat.

2. Add the broccoli, stir well, and cover. Cook, stirring often, until the broccoli is tender.

3. Add the broccoli to a large bowl, along with the remaining salad ingredients.To make the dressing, whisk together all of the dressing ingredients in a small bowl.

4. Pour the dressing over the salad and toss well to coat evenly. Taste for seasoning and serve.


Nutrition Information:

Quickview
524 Calories
18g Protein
12g Total Fat
89g Carbs
100% Health Score
Limit These
Calories
524
26%

Fat
12g
18%

  Saturated Fat
1g
9%

Carbohydrates
89g
30%

  Sugar
9g
10%

Cholesterol
0.0mg
0%

Sodium
804mg
35%

Get Enough Of These
Protein
18g
38%

Manganese
3mg
196%

Vitamin K
120µg
115%

Folate
345µg
86%

Vitamin C
65mg
80%

Fiber
14g
58%

Magnesium
194mg
49%

Phosphorus
453mg
45%

Vitamin B1
0.61mg
41%

Copper
0.8mg
40%

Vitamin B6
0.75mg
38%

Iron
5mg
33%

Potassium
1101mg
31%

Zinc
3mg
24%

Vitamin B3
4mg
24%

Vitamin B5
2mg
23%

Vitamin E
3mg
21%

Vitamin B2
0.31mg
18%

Vitamin A
769IU
15%

Calcium
136mg
14%

Selenium
7µg
11%

covered percent of daily need
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