10-Minute Veggie & Chickpea Bowl
Food Checker classification: GREEN
A quick, plant-based bowl of rice, veggies, and chickpeas – packed with protein and flavour for an easy, nutritious meal.
10-Minute Veggie & Chickpea Bowl
Estimated cost $4.17
Please note: costs are 'per serving' and may vary. Costs were accurate at time of publish.
Ingredients
- 1 microwave brown rice cup (125g)
- 1 tsp olive oil or splash of water for stir-frying
- ½ zucchini chopped
- ½ red capsicum sliced
- ½ cup frozen peas or corn/mixed veg
- ½ can chickpeas (200g) rinsed and drained
- 1 tbsp soy sauce (use reduced-salt, or tamari for GF)
- squeeze of lemon or lime juice
Instructions
- Cook the rice: Heat the rice according to packet instructions.
- Stir-fry vegetables: While the rice is cooking, heat olive oil in a small frying pan. Add zucchini, red capsicum, and peas. Stir-fry for 3–4 minutes until tender.
- Add chickpeas & seasoning: Stir in chickpeas and soy sauce. Cook for another 2–3 minutes until heated through.
- Serve: Place the vegetable-chickpea mixture over the rice. Finish with a squeeze of lemon or lime juice.
Notes
Notes & Tips
- Protein boost: Add a boiled egg, tofu cubes, or tempeh for extra protein.
- Gluten-free: Use tamari instead of soy sauce.
- Extra flavour: Sprinkle with fresh herbs like parsley or coriander, or a pinch of chilli flakes.
- Meal prep: Store in an airtight container in the fridge for up to 2 days. Reheat in a pan or microwave.
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