I created this Chickpea And Rice Recipe that braises chickpeas with cherry and sun-dried tomatoes, folds in spinach, and finishes with a creamy hummus sauce that hides a clever twist you’ll want to uncover.
I almost don’t trust how simple this Mediterranean Braised Chickpea Rice Bowl tastes. I threw chickpeas into a skillet with a handful of things that shouldn’t work together but do, and the result is loud, tangy, and weirdly comforting.
A swirl of hummus melts into everything, making the sauce creamy without being heavy. People call it a Chickpea Vegan Recipe or a Chick Pea Rice Bowl and honestly I get why; it’s easy to doctor up, and every bite has something to surprise you.
You’ll ask yourself why you waited so long.
Ingredients
- Chickpeas: Protein and fiber rich, keeps you full, nutty flavor and soak up spices well.
- Rice: Carbohydrate base, light and fluffy, gives energy but less fiber than whole grains.
- Cherry tomatoes: Bright, juicy and slightly sweet, adds acidity and fresh burst of vitamin C.
- Sun dried tomatoes: Concentrated tomato flavor, tangy and savory, adds umami and little extra sugar.
- Spinach: Low calorie leafy green, packed with iron, vitamin K and mild earthy taste.
- Hummus: Creamy, made from chickpeas and tahini, adds protein, healthy fats and richness.
- Olive oil: Heart healthy monounsaturated fats, smooth mouthfeel, helps carry flavors in dish.
- Feta: Salty, tangy cheese, gives savory punch and calcium, use sparingly for less salt.
- Garlic: Sharp aromatic, small amount boosts flavor and may offer immune benefits.
Ingredient Quantities
- 1 cup long grain white rice (or basmati)
- 2 cups low sodium vegetable broth or water
- 2 tbsp olive oil, divided
- 1 medium yellow onion, thinly sliced
- 3 cloves garlic, minced
- 1 pint cherry tomatoes, halved (about 2 cups)
- 1/3 cup sun dried tomatoes, oil packed, chopped
- 2 (15 oz) cans chickpeas, drained and rinsed
- 1/2 cup vegetable broth for braising
- 1 tbsp tomato paste optional
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1 tsp dried oregano
- 1/4 tsp red pepper flakes optional
- Salt and black pepper to taste
- 4 cups baby spinach (about 5 oz)
- 3/4 cup hummus, store bought or homemade
- 2 to 4 tbsp water or lemon juice to thin the hummus
- 1 tbsp lemon juice
- 1/3 cup fresh parsley, chopped
- 1/3 cup crumbled feta cheese optional
- Lemon wedges for serving optional
How to Make this
1. Rinse 1 cup rice until water runs clear, combine with 2 cups low sodium vegetable broth in a small pot, bring to a boil, cover and simmer on low 15 to 18 minutes until fluffy; remove from heat and keep covered.
2. While rice cooks, make the hummus sauce: whisk 3/4 cup hummus with 1 tbsp lemon juice and 2 to 4 tbsp water or extra lemon juice until pourable and smooth; start with 2 tbsp and add more if you want it thinner.
3. Heat 1 tbsp olive oil in a large skillet over medium heat. Add 1 thinly sliced yellow onion and a pinch of salt and cook until soft and slightly browned, about 5 to 7 minutes.
4. Add 3 minced garlic cloves and cook 30 to 45 seconds until fragrant, then toss in 1 pint halved cherry tomatoes and 1/3 cup chopped oil packed sun dried tomatoes. Cook, stirring occasionally, until the cherry tomatoes start to burst, 4 to 6 minutes.
5. Stir in two drained 15 oz cans chickpeas, 1/2 cup vegetable broth for braising, 1 tsp smoked paprika, 1 tsp ground cumin, 1 tsp dried oregano, and 1/4 tsp red pepper flakes if using. Add 1 tbsp tomato paste now if you want a deeper tomato flavor. Season with salt and black pepper to taste.
6. Bring mixture to a gentle simmer, reduce heat and let it braise uncovered for 6 to 8 minutes so the sauce thickens and flavors meld. Smash a few chickpeas with the back of your spoon if you want a saucier, creamier texture.
7. Stir in the remaining 1 tbsp olive oil and 4 cups baby spinach and cook just until wilted, about 1 to 2 minutes. Taste and adjust salt, pepper, or a squeeze more lemon if it needs brightness.
8. Fluff the rice with a fork and divide between bowls. Spoon the braised chickpea and tomato mixture over the rice.
9. Drizzle or dollop the thinned hummus sauce over each bowl, sprinkle 1/3 cup chopped fresh parsley and 1/3 cup crumbled feta if using, and serve with lemon wedges for squeezing. Enjoy, and don’t be afraid to tweak the spice or lemon to make it yours.
Equipment Needed
1. Small pot with tight fitting lid (for the rice)
2. Large skillet or sauté pan (10 to 12 inch)
3. Cutting board and sharp chef’s knife
4. Measuring cups and measuring spoons
5. Colander or fine mesh sieve (rinse rice, drain chickpeas)
6. Mixing bowl and whisk or fork (to thin the hummus)
7. Wooden spoon or sturdy spatula (stirring and smashing chickpeas)
8. Can opener plus serving bowls and forks for eating
FAQ
Mediterranean Braised Chickpea Rice Bowls Recipe Substitutions and Variations
- Rice: swap for quinoa, bulgur, or cauliflower rice. Quinoa adds protein, bulgur keeps a chewy texture, cauliflower rice cuts the carbs.
- Chickpeas: use cannellini beans, great northern beans, or cooked brown lentils. Beans give a creamier bite, lentils absorb the sauce more and cook faster.
- Spinach: replace with baby kale, Swiss chard, or arugula. Baby kale holds up when braised, chard gives earthy flavor, arugula adds peppery bite.
- Hummus: swap for tahini thinned with water and lemon, Greek yogurt mixed with garlic and lemon, or store bought tzatziki. All give creaminess and a tang, pick one depending on how rich or light you want it.
Pro Tips
– Save the chickpea liquid. If your store bought hummus is too thick, warm it a little and whisk in 1 to 2 tablespoons of the canned chickpea liquid instead of plain water. It thins faster, makes the sauce silkier and gives a faint extra chickpea flavor that actually helps the bowl taste more cohesive.
– For contrast, crisp up about half the chickpeas. Toss them with a little oil, smoked paprika and salt, roast at high heat until crunchy and sprinkle on top right before serving. The crunch makes the bowl way more interesting and stops everything from feeling mushy.
– Don’t skip deglazing the pan after the tomatoes start to stick. A splash of red wine vinegar, balsamic or even a tablespoon of the veg broth and a vigorous scrape with your spoon pulls up the brown bits and turns them into real flavor, it’s like getting extra depth for almost no effort.
– If the tomato part tastes flat, add a small umami hit instead of more salt. A teaspoon of white miso dissolved in the braising liquid or a splash of soy sauce will round things out and make the tomatoes and hummus play nicer together.
Mediterranean Braised Chickpea Rice Bowls Recipe
I created this Chickpea And Rice Recipe that braises chickpeas with cherry and sun-dried tomatoes, folds in spinach, and finishes with a creamy hummus sauce that hides a clever twist you'll want to uncover.
4
servings
602
kcal
Equipment: 1. Small pot with tight fitting lid (for the rice)
2. Large skillet or sauté pan (10 to 12 inch)
3. Cutting board and sharp chef’s knife
4. Measuring cups and measuring spoons
5. Colander or fine mesh sieve (rinse rice, drain chickpeas)
6. Mixing bowl and whisk or fork (to thin the hummus)
7. Wooden spoon or sturdy spatula (stirring and smashing chickpeas)
8. Can opener plus serving bowls and forks for eating
Ingredients
-
1 cup long grain white rice (or basmati)
-
2 cups low sodium vegetable broth or water
-
2 tbsp olive oil, divided
-
1 medium yellow onion, thinly sliced
-
3 cloves garlic, minced
-
1 pint cherry tomatoes, halved (about 2 cups)
-
1/3 cup sun dried tomatoes, oil packed, chopped
-
2 (15 oz) cans chickpeas, drained and rinsed
-
1/2 cup vegetable broth for braising
-
1 tbsp tomato paste optional
-
1 tsp smoked paprika
-
1 tsp ground cumin
-
1 tsp dried oregano
-
1/4 tsp red pepper flakes optional
-
Salt and black pepper to taste
-
4 cups baby spinach (about 5 oz)
-
3/4 cup hummus, store bought or homemade
-
2 to 4 tbsp water or lemon juice to thin the hummus
-
1 tbsp lemon juice
-
1/3 cup fresh parsley, chopped
-
1/3 cup crumbled feta cheese optional
-
Lemon wedges for serving optional
Directions
- Rinse 1 cup rice until water runs clear, combine with 2 cups low sodium vegetable broth in a small pot, bring to a boil, cover and simmer on low 15 to 18 minutes until fluffy; remove from heat and keep covered.
- While rice cooks, make the hummus sauce: whisk 3/4 cup hummus with 1 tbsp lemon juice and 2 to 4 tbsp water or extra lemon juice until pourable and smooth; start with 2 tbsp and add more if you want it thinner.
- Heat 1 tbsp olive oil in a large skillet over medium heat. Add 1 thinly sliced yellow onion and a pinch of salt and cook until soft and slightly browned, about 5 to 7 minutes.
- Add 3 minced garlic cloves and cook 30 to 45 seconds until fragrant, then toss in 1 pint halved cherry tomatoes and 1/3 cup chopped oil packed sun dried tomatoes. Cook, stirring occasionally, until the cherry tomatoes start to burst, 4 to 6 minutes.
- Stir in two drained 15 oz cans chickpeas, 1/2 cup vegetable broth for braising, 1 tsp smoked paprika, 1 tsp ground cumin, 1 tsp dried oregano, and 1/4 tsp red pepper flakes if using. Add 1 tbsp tomato paste now if you want a deeper tomato flavor. Season with salt and black pepper to taste.
- Bring mixture to a gentle simmer, reduce heat and let it braise uncovered for 6 to 8 minutes so the sauce thickens and flavors meld. Smash a few chickpeas with the back of your spoon if you want a saucier, creamier texture.
- Stir in the remaining 1 tbsp olive oil and 4 cups baby spinach and cook just until wilted, about 1 to 2 minutes. Taste and adjust salt, pepper, or a squeeze more lemon if it needs brightness.
- Fluff the rice with a fork and divide between bowls. Spoon the braised chickpea and tomato mixture over the rice.
- Drizzle or dollop the thinned hummus sauce over each bowl, sprinkle 1/3 cup chopped fresh parsley and 1/3 cup crumbled feta if using, and serve with lemon wedges for squeezing. Enjoy, and don't be afraid to tweak the spice or lemon to make it yours.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 545g
- Total number of serves: 4
- Calories: 602kcal
- Fat: 18.1g
- Saturated Fat: 4g
- Trans Fat: 0.2g
- Polyunsaturated: 2g
- Monounsaturated: 10g
- Cholesterol: 6mg
- Sodium: 455mg
- Potassium: 770mg
- Carbohydrates: 81g
- Fiber: 12.5g
- Sugar: 7.5g
- Protein: 19g
- Vitamin A: 1750IU
- Vitamin C: 15mg
- Calcium: 152mg
- Iron: 4.8mg
