Moroccan chickpea and basmati rice pilaf

Summary

Yield
Servings
Prep time45 minutes
Meal categoryLunch Dinner
Recipe sourceGrains & Legumes Nutrition Council

Description

Spice up dinner with this flavoursome, and nutrient dense Moroccan meal.

Ingredients

1Tablespoon (Metric)sunflower oil
2 large brown onions (finely sliced)
300Gramchicken breast (diced)
1Tablespoon (Metric)Moroccan spice blend
3CloveGarlic (finely chopped)
1Cupbasmati rice (rinsed and drained)
2Gramcans chickpeas (risned and drained)
1⁄2Cupchopped dates
2Cupdiced pumpkin
700Milligramsalt-reduced chicken stock
2 cinnamon sticks (optional)
1Cupfrozen green peas
  natural yoghurt
  lemon wedges
  Fresh coriander sprigs
  Steamed green beans with toasted flaked almonds (to serve)

Instructions

  1. Heat half the oil in a large heavy based frying pan with a lid and cook onions over medium heat for 10 minutes or until reddish brown. Set aside half the onions. Add remaining oil and chicken and stir until golden all over. Add spices and stir until fragrant.
  2. Add garlic, rice, chickpeas, dates and pumpkin and stir to coat in spices. Add stock and scrape the bottom of the pan. Make sure the stock covers the meat, add cinnamon sticks and bring to the boil. Reduce heat to low, cover with a lid and simmer for 5 minutes, remove lid and add peas, stir gently and cover for another 5 minutes.
  3. Top with reserved onions and fresh coriander. Serve lemon wedges and yoghurt on the side.

 

Nutrition Information
  • Energy: 1990kJ
  • Protein: 27g
  • Fat: 8g
  • Saturated fat: 1g
  • Carbohydrates: 68g
  • Dietary Fibre: 13g
  • Sodium: 846mg

 

Share this page