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Broccoli and Chickpea Rice Salad

 
Broccoli and Chickpea Rice Salad
Image ©
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.13

$1.13 per serving

44 people like this recipe

44 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan side dish,lunch,main course,salad,main dish,dinner
spoonacular Score:98%

Spoonacular Score: 98%

 

Broccoli and Chickpea Rice Salad is a gluten free, dairy free, lacto ovo vegetarian, and vegan main course. This recipe serves 6 and costs $1.13 per serving. One portion of this dish contains approximately 15g of protein, 10g of fat, and a total of 355 calories. Head to the store and pick up almonds, sun-dried tomatoes, garlic, and a few other things to make it today. From preparation to the plate, this recipe takes roughly 45 minutes. It is brought to you by spoonacular user kirstennn. Similar recipes are Broccoli and Chickpea Rice Salad, Broccoli and Chickpea Rice Salad, and Broccoli and Chickpea Rice Salad.

Salad works really well with Chardonnay, Sauvignon Blanc, and Gruener Veltliner. Sauvignon Blanc and Gruner Veltliner both have herby notes that complement salads with enough acid to match tart vinaigrettes, while a Chardonnay can be a good pick for creamy salad dressings. One wine you could try is Arrowood Sonoma Chardonnay. It has 4.7 out of 5 stars and a bottle costs about 26 dollars.

Arrowood Sonoma Chardonnay

Aromas of delicate pear and melon mix with citrus characteristics of grapefruit and lemon, while flavors of sweet canned pears and melon dominate the palate.VintageIn the glass, the 2000 Sonoma County Chardonnay offers up a mouth-watering array of intriguing flavors and aromas. Loaded with fruit, it comes at you from all directions. VineyardThe fruit for our 2000 Sonoma County Chardonnay comes from three exceptional vineyards in the Russian River Valley. Each vineyard reflects its distinct terroir and contributes different nuances and characteristics to the wine. Fermentation & AgingBecause the fruit is grown in a relatively cool climate, we put it through barrel and malolactic fermentation to balance out the crisp acids and give the wine a rich and creamy texture. Sur lies aging and stirring in French oak barrels adds hints of toasty oak and complexity to the blend

» Get this wine on Wine.com

Ingredients

Servings:
0.25 cup
0.25 cup almonds
almonds
4 cups
4 cups broccoli florets
broccoli florets
2 cups
2 cups cooked dried brown rice
cooked dried brown rice
2 Tbsps
2 Tbsps dijon mustard
dijon mustard
1.5 cup
1.5 cup cooked dried chickpeas
cooked dried chickpeas
0.25 cup
0.25 cup trimmed fresh parsley
trimmed fresh parsley
0.25 cup
0.25 cup trimmed fresh parsley
trimmed fresh parsley
1 clove
1 clove garlic
garlic
2
2  trimmed to 3 green onions
trimmed to 3 green onions
some
some black fresh ground pepper
black fresh ground pepper
1.5
1.5  lemon (juice)
lemon (juice)
1 Tbsp
1 Tbsp olive oil
olive oil
2 tsps
2 tsps olive oil
olive oil
2
2  2 tablespoons pineapple juice (juice from canned pineapple)
2 tablespoons pineapple juice (juice from canned pineapple)
0.5 tsps
0.5 tsps red pepper flakes
red pepper flakes
1.5 tsps
1.5 tsps sea salt
sea salt
0.33 cup
0.33 cup sun-dried tomatoes
sun-dried tomatoes
2 tsps
2 tsps tamari sauce
tamari sauce
0.25 cup almonds
0.25 cup
almonds
4 cups broccoli florets
4 cups
broccoli florets
2 cups cooked dried brown rice
2 cups
cooked dried brown rice
2 Tbsps dijon mustard
2 Tbsps
dijon mustard
1.5 cup cooked dried chickpeas
1.5 cup
cooked dried chickpeas
0.25 cup trimmed fresh parsley
0.25 cup
trimmed fresh parsley
0.25 cup trimmed fresh parsley
0.25 cup
trimmed fresh parsley
1 clove garlic
1 clove
garlic
2  trimmed to 3 green onions
2
trimmed to 3 green onions
some black fresh ground pepper
some
black fresh ground pepper
1.5  lemon (juice)
1.5
lemon (juice)
1 Tbsp olive oil
1 Tbsp
olive oil
2 tsps olive oil
2 tsps
olive oil
2  2 tablespoons pineapple juice (juice from canned pineapple)
2
2 tablespoons pineapple juice (juice from canned pineapple)
0.5 tsps red pepper flakes
0.5 tsps
red pepper flakes
1.5 tsps sea salt
1.5 tsps
sea salt
0.33 cup sun-dried tomatoes
0.33 cup
sun-dried tomatoes
2 tsps tamari sauce
2 tsps
tamari sauce

Equipment

frying pan
frying pan
whisk
whisk
bowl
bowl
frying pan
frying pan
whisk
whisk
bowl
bowl


Instructions

Read the detailed instructions on Food and Spice

Price Breakdown

Cost per Serving: $1.15
Ingredient
¼ cups almonds
4 cups broccoli florets
2 cups cooked dried brown rice
2 tablespoons dijon mustard
1.5 cups cooked dried chickpeas
¼ cups trimmed fresh parsley
¼ cups trimmed fresh parsley
1 clove garlic
2 trimmed to 3 green onions
some black fresh ground pepper
1.5 lemon (juice)
1 tablespoon olive oil
2 teaspoons olive oil
½ teaspoons red pepper flakes
1.5 teaspoons sea salt
⅓ cups sun-dried tomatoes
2 teaspoons tamari sauce
Price
$0.41
$0.80
$0.42
$0.30
$1.29
$0.13
$0.13
$0.07
$0.16
$0.02
$0.31
$0.17
$0.10
$0.05
$0.04
$2.39
$0.12
$6.89

Nutritional Information

Quickview
354 Calories
15g Protein
9g Total Fat
55g Carbs
83% Health Score
Limit These
Calories
354k
18%

Fat
9g
15%

  Saturated Fat
1g
7%

Carbohydrates
55g
18%

  Sugar
9g
10%

Cholesterol
0.0mg
0%

Sodium
791mg
34%

Get Enough Of These
Protein
15g
30%

Manganese
2mg
111%

Folate
330µg
83%

Vitamin K
84µg
80%

Vitamin C
62mg
76%

Fiber
13g
53%

Copper
0.65mg
33%

Phosphorus
325mg
33%

Magnesium
126mg
32%

Potassium
962mg
28%

Iron
4mg
27%

Vitamin B1
0.41mg
27%

Vitamin B6
0.52mg
26%

Zinc
2mg
18%

Vitamin E
2mg
17%

Vitamin B2
0.27mg
16%

Vitamin B5
1mg
16%

Vitamin B3
2mg
14%

Vitamin A
648IU
13%

Calcium
114mg
11%

Selenium
7µg
11%

covered percent of daily need

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