This grain-and-bean duo makes a basic, hearty main dish. Some steamed broccoli or green beans and a colorful salad complete the meal.

　　

Ingredients

4 to 6 servings

　　1 cup brown rice

　　One 16-ounce can chickpeas, drained and rinsed

　　One 16-ounce can low-sodium diced tomatoes, with liquid

　　2 to 3 scallions, sliced

　　1 to 2 teaspoons cumin, or to taste

　　Salt and freshly ground pepper to taste

　　

Step 1

Bring 3 cups water to a simmer in a large saucepan. Stir in the rice, cover, and simmer gently until the water is absorbed, about 35 minutes.

　　

Step 2

Stir the remaining ingredients into the rice and cook until everything is heated through. Serve at once.

　　

chickpeas

Step 3

Even those who aren’t keen on beans might make an exception for versatile, tasty chickpeas, a.k.a. garbanzos. Americans have come to appreciate them in popular Middle Eastern, Indian, and Mediterranean dishes (such as hummus). If they have a drawback, it’s their long cooking time—up to three hours. In this case, the canned version has a definite advantage.

　　

Step 4

Mashed and seasoned, chickpeas make an excellent sandwich spread (see Chickpea Spread, page 239).

　　

Step 5

Pureed, they thicken hearty vegetable soups and make a good base for dips (see Hummus, page 229).

　　

Step 6

Chickpeas are delicious in green salads, or as the main ingredient in heartier salads (see Chickpea Salad with Roasted Peppers and Chickpea and Tomato Salad, page 42).

　　

nutrition information

Step 7

Calories: 238

　　

Step 8

Total Fat: 1g

　　

Step 9

Protein: 8g

　　

Step 10

Carbohydrate: 47g

　　

Step 11

Cholesterol: 0mg

　　

Step 12

Sodium: 224mg

　　The Vegetarian 5-Ingredient Gourmet