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Close-up of fluffy long-grain rice topped with golden-brown roasted chickpeas and minced parsley. (Mediterranean Rice and Beans)

Mediterranean Rice and Beans with Roasted Golden Chickpeas and Lemon

A vibrant Mediterranean Rice and Beans bowl featuring fluffy steamed long-grain rice, ultra-crispy roasted chickpeas, and a lush layer of fresh parsley and lemon. Perfect for a healthy, high-protein plant-based dinner or meal prep.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 cups
Course: Lunch, Main Course
Cuisine: Mediterranean
Calories: 385
Ingredients Equipment Method Notes

Ingredients
  

Main Ingredients
  • 1.5 cups (285g) Long-grain white rice Rinsed until water runs clear
  • 2.25 cups (530ml) Vegetable broth or water
  • 1 can (425g) Chickpeas (Garbanzo beans) Drained and patted very dry
  • 3 tbsp (45ml) Extra virgin olive oil Divided use
  • 1 cup (30g) Fresh flat-leaf parsley Finely minced
  • 2 medium Lemons One juiced, one sliced into thin half-moons
  • 1 tsp (2g) Cracked black pepper Coarsely ground
  • 1.5 tsp (9g) Sea salt Divided

Equipment

  • 1 Heavy-bottomed saucepan Must have a tight-fitting lid for steaming.
  • 1 Baking Sheet Large rimmed sheet for roasting chickpeas.

Method
 

Prepare the Steamed Rice
  1. Rinse the rice in a fine-mesh sieve. In a saucepan, combine rice, liquid, and 1 tsp salt. Bring to a boil.
  2. Cover tightly and reduce heat to low. Simmer for 15-18 minutes. Remove from heat and let sit covered for 5 minutes.
Roast the Chickpeas
  1. Pat chickpeas completely dry. Toss with 1 tbsp olive oil and remaining salt.
  2. Spread on a baking sheet and roast at 400°F (200°C) for 20-25 minutes until golden-brown and slightly crisped.
Assembly
  1. Fluff rice with a fork and stir in lemon juice. Top with the roasted chickpeas, a thick layer of minced parsley, and lemon half-moons.
  2. Generously sprinkle with cracked black pepper and drizzle with the remaining extra virgin olive oil.

Notes

Ensure chickpeas are bone-dry before roasting for maximum crunch.
Use a high-quality finishing olive oil to enhance the raw Mediterranean flavors.