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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 $1.38

$1.38 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 lunch,main course,main dish,dinner
spoonacular Score:99%

Spoonacular Score: 99%

 

Need a gluten free and vegan main course? Broccoli and Chickpea Rice Salad could be a spectacular recipe to try. One serving contains 524 calories, 19g of protein, and 12g of fat. For $1.38 per serving, this recipe covers 36% of your daily requirements of vitamins and minerals. Head to the store and pick up almonds, olive oil, 2 tablespoons pineapple juice (juice from canned pineapple), and a few other things to make it today. 42 people have made this recipe and would make it again. From preparation to the plate, this recipe takes approximately 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 99%. This score is spectacular. Similar recipes include Easy Balsamic Chickpea, Brown Rice & Broccoli Salad, Super Easy Chickpea, Brown Rice & Broccoli Crockpot Casserole, and Chickpean And Broccoli Salad.

Ingredients

Servings:
0.25 cups
0.25 cups 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 cups
1.5 cups cooked dried chickpeas
cooked dried chickpeas
0.25 cups
0.25 cups trimmed fresh parsley
trimmed fresh parsley
1 clove
1 clove garlic
garlic
2
2  trimmed green onions
trimmed 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  canned pineapple juice
canned pineapple juice
0.5 tsps
0.5 tsps red pepper flakes
red pepper flakes
1.5 tsps
1.5 tsps sea salt
sea salt
0.33 cups
0.33 cups sun-dried tomatoes
sun-dried tomatoes
2 tsps
2 tsps tamari soy sauce
tamari soy sauce
0.25 cups almonds
0.25 cups
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 cups cooked dried chickpeas
1.5 cups
cooked dried chickpeas
0.25 cups trimmed fresh parsley
0.25 cups
trimmed fresh parsley
1 clove garlic
1 clove
garlic
2  trimmed green onions
2
trimmed 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  canned pineapple juice
2
canned pineapple juice
0.5 tsps red pepper flakes
0.5 tsps
red pepper flakes
1.5 tsps sea salt
1.5 tsps
sea salt
0.33 cups sun-dried tomatoes
0.33 cups
sun-dried tomatoes
2 tsps tamari soy sauce
2 tsps
tamari soy 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: $1.38
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
1 clove garlic
2 trimmed 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 soy sauce
Price
$0.64
$0.80
$1.22
$0.30
$1.29
$0.59
$0.07
$0.16
$0.02
$0.31
$0.17
$0.10
$0.05
$0.04
$2.39
$0.12
$8.25

Tips

Health Tips

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

Disclaimer

Nutritional Information

Quickview
524 Calories
18g Protein
12g Total Fat
89g Carbs
100% Health Score
Limit These
Calories
524
26%

Fat
12g
18%

  Saturated Fat
1g
9%

Carbohydrates
89g
30%

  Sugar
9g
10%

Cholesterol
0.0mg
0%

Sodium
804mg
35%

Get Enough Of These
Protein
18g
38%

Manganese
3mg
196%

Vitamin K
120µg
115%

Folate
345µg
86%

Vitamin C
65mg
80%

Fiber
14g
58%

Magnesium
194mg
49%

Phosphorus
453mg
45%

Vitamin B1
0.61mg
41%

Copper
0.8mg
40%

Vitamin B6
0.75mg
38%

Iron
5mg
33%

Potassium
1101mg
31%

Zinc
3mg
24%

Vitamin B3
4mg
24%

Vitamin B5
2mg
23%

Vitamin E
3mg
21%

Vitamin B2
0.31mg
18%

Vitamin A
769IU
15%

Calcium
136mg
14%

Selenium
7µg
11%

covered percent of daily need

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