Tasty Spinach Brown Rice with Chickpeas 🍃🍚 Easy Plant Based, One Pot Vegan Recipe!
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- เผยแพร่เมื่อ 26 ก.ย. 2024
- Sometimes you may crave a nice filling meal like after a long run or just for the heck of it. But it’s crucial to ensure your doing more than getting your macronutrients.
➡️ This spinach brown rice recipe with chickpeas offers you a more nutrient-dense side dish to round out your meal, and it’s totally plant-based!
The Spinach will add a light, sweet, grassy flavor to your rice and the chickpeas will give it an earthy, nutty flavor.
➡️ This dish is a simple recipe you can add to your repertoire if you are just starting a vegan diet.
💬 Have you made a vegan meal that even meat eaters cannot deny is irresistibly good? Let me know in the comments below!
▶️ RECIPE INGREDIENTS: (3 to 4 servings)
1 cup / 200g Brown rice - medium grain (if you are using long grain brown rice, adjust the cooking time accordingly, as it cooks faster than the medium grain rice)
2 to 3 Tablespoon Olive Oil
1+ 1/2 cup / 200g Onion - one medium size onion
2 Tablespoon Garlic - 5 to 6 Garlic approx.
1+1/2 cup / 350ml Strained tomatoes/Passata
300g / 8 to 9 cups approx. - Fresh Spinach - chopped
4 cups / 1 Liter Water
1/4 Teaspoon Chilli flake (Optional)
2 cups / 1 Can (540 ml) Cooked chickpeas
3/4 cup / 20g Fresh Dill (If you like mild dill flavor add 1/2 cup)
Salt to taste (I have added total 1+1/4 teaspoon pink Himalayan salt)
▶️ Garnish:
1/3 cup / 15g Parsley - finely chopped (Optional)
Lemon juice to taste (I have added 1 tablespoon lemon juice)
Black pepper to taste (I have added 1/2 teaspoon black pepper)
Drizzle of Olive oil - 1 to 2 Tbsp (I have added 1 tablespoon organic cold pressed olive oil)
▶️ METHOD:
Wash thoroughly and soak 1 cup of brown rice for 1 hour.
Heat a deep cooking pot. Add olive oil, onion and 1/4 teaspoon salt. Fry the onion on medium-high heat until it just starts to caramelize, while stirring frequently. Adding salt to onion will release it's moisture and help it cook faster so please don’t skip it.
Once the onion has started to caramelize, reduce the heat to medium low (depending on the heat of your stove). Add the finely chopped garlic, chilli flakes and continue to fry for another 1 to 2 minutes or until fragrant, while stirring frequently.
Now add the strained tomatoes, spinach and mix well. Now drain the brown rice. Transfer the soaked rice, cooked chickpeas, salt, water and fresh dill to the pot and bring it to a vigorous boil. Once it starts boiling, reduce the heat to low and cook for about 25 to 30 minutes or until the rice is cooked but still sightly firm. (We don't want mushy rice).
Uncover and turn the heat to medium high and cook for another 1 to 2 minutes. Remove from heat. Garnish with Parsley, lemon juice and a good quality olive oil. The garnish will enhance the taste of this dish, so I highly recommend it. Serve hot.
▶️ IMPORTANT TIPS:
- Thoroughly wash/soak the brown rice, this will get rid of any impurities/gunk
- If you are using long grain brown rice adjust the cooking time accordingly, as it cooks faster than the medium grain rice
- If you are using a different type of rice adjust the water and cooking time accordingly
- Adding salt to onion will release it's moisture and will help it cook faster so please don’t skip it
- Turn the heat to medium-low to low before adding the garlic and spices, this will prevent it from burning
- Chop the spinach to prevent long strings of stem
- To prevent the rice from getting mushy, check in about 20 to 25 minutes of cooking.
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Welcome to the Official TH-cam Channel of Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator 🌱
Here you will find easy and nourishing plant-based / vegan recipes for your everyday cooking. I draw my inspiration from classic, traditional recipes, and modern dishes around the world and have spared no expense when it comes to having the best equipment to create a sensory experience that is as near to being in my own kitchen as possible.
➡️ You'll hear every grain of seasoning fall, the crunch of every leaf of fresh veggies, and see every chop, stir, simmering pot, and more in HD and 4k quality.
My hope is that in addition to the health benefits my recipes will have on your body, you will also experience the therapeutic and almost meditational quality of preparing delicious vegan meals for yourself or for friends and family.
So, subscribe to my channel to stay up to date on the latest vegan recipes! Hit the bell to never miss a video!🔔
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#SpinachBrownRice #OnePotVeganRecipe #ChickpeasAndRiceRecipe #brownricerecipe #onepotrecipe #FoodImpromptu #VeganMeals #VeganRecipes #VeganFood #EasyVeganRecipe #Vegan #PlantBased #PlantBasedCooking
I have been vegan for 8 years, I'm 70 now and it never fails to amaze me how well I can eat on a budget as a vegan. The plant world provides so much flavour, nutrition, colour and variety to keep me alive and very healthy.
I feel you're so blessed, I'd love to see the kind of things you eat..healthy sounds so good..
Have healthy life....my prayers to god to keep you healthy and happy .....lots of love🥰🥰🥰🥰
Nutritionists recommend put spinach and all leafy greens at the very end when heat is off to save vitamins and minerals . Thank you for the recipe.
In Indian cooking, leafy green vegetables which are cooked as main dishes, are cooked thoroughly, often for long time. Are you suggesting that all of it is devoid of vitamins and minerals? Genuinely curious.
@@AdityaKumars Spinach actually gives more nutrients for absorption when cooked. Olesya34 is incorrect.
Not true. Spinach
The leafy green is packed with nutrients, but you’ll absorb more calcium and iron if you eat it cooked. The reason: Spinach is loaded with oxalic acid, which blocks the absorption of iron and calcium but breaks down under high temperatures.
The nutrients will still be in the dish because the spinach is not being drained. If you boil spinach and drain the water, that’s when you lose all the goodness
I steam the spinach, drain out the extra liquid, and add it a few minutes before serving. If not steamed first, it produces too much liquid.
i suppose the spinach can be added at the last.. spinach looses its enzymes when cooked/ boiled over a long period of time.. looks delicious .. will try out the same in my own way ...
I was going to say that. Spinach best blanched for no more than 90 seconds.
Excellent idea..thanks
That's true 👍
True spinach will be over cooked...
Urbii you're totally right
I saute the rice with the golden onions for a few minutes, add some water and slow cook the rice for 15mn. I add the remaining ingredients the last 6/7 minutes of cooking in order not to kill all the vitamins, especially the ones in the spinach.
I am with you
I was concerned about over cooking the spinach too. Looks like a delicious recipe.
When did you add the passata?
Your videos are so relaxing to watch and so meditative. It's a joy to see such wonderful vegan food presented so beautifully. Thank you for everything you do 😊
Thank you so much! 😊
I made this recipe with parboiled rice and I added some cubed sauteed eggplant (as inspired by another recipe of yours). The result was absolutely delicious, and my husband, who barely likes vegan food, loved it. Thank you. :)
So awesome to hear that! Glad you liked it 😊
I'm very grateful for your recipes. I don't have to worry about eating a balanced vegetarian meal anymore. I can just combine a couple of your recipes and I'm all set. The only problem I have is that nobody in my house knows how to follow a recipe properly except for me lol 😂, so I'm the only one cooking...
Thanks! Glad you are enjoying the recipes :)
I'm sure you realise that they're lying!! They know how to cook but are happier for you to cook for them!!! Haha. Same in my house!
@@2learn4ever my husband has the same "handicap" ... Does not even "know" how to boil water but eating my food (I make from this channel), he could compete in the Olympics and win the gold🤣😂🤣
@@2learn4ever nah, my children and mother live with me. My daughter is pretty good but she tends to skip cooking times, the only thing my 2 sons can cook are anything fried or air fried, and my mother thinks that following a recipe means you can't cook so she won't even try.
@@FoodImpromptu I'm glad that you're uploading them, lol
I'm not a vegan and never will be, but I have reduced my meat intake to once a week for environmental reasons. This channel has been invaluable - thank you!
NEVER say never.
Laaaaaame
Really fantastic Christine! Being vegan is not the goal of human life. So don't worry, just enjoy the delicious recipes a few times a week. In principle everything what we eat needs to be eaten with love and prepared with love. Enjoy your life.🌷🌷
Thanks, looks amazing! I would add the spinach closer to the end though , it cooks very quickly 🤔
lovely, putting it on my to-do next dishes list. every dish on this channel hits a homerun for me--plant based, staple items in my pantry that I always have, plenty of fresh herbs and lemon juice. can't ever disappoint me!
Thank you! So glad you are enjoying the recipes. Let me know how it goes :)
Thank you for your HEALTHY, yet YUMMY recipes!!! 😋😋😋
I love that your video's are shorter as well, with soft background music!!!
Please continue to share!!!
😊😁😀🥰
Thank you! Will do :)
AND that you include very detailed and complete written recipes and directions below your videos!
Hello Rosie
Love soothing music and asmr
New subscriber here! I'm in LOVE with your channel.....videos are straight to the point/superb quality & soothing, recipes are easy to follow, ingredients are easy to find /not super expensive (like some other channels) & your vids make me feel like I can actually cook! You are AMAZINGLY talented!! Keep it up!!
Thank you! So glad you enjoyed the video :)
Yes, but the health benefits of the spinach are gone.
I just love everything about this! So lovely to get some plant-based dinner ideas. 😋
I made this tonight and was a hit !! Have not tasted dill in a while and really tasted it and was really good. Love your videos 🌱
Thank you! So glad you liked it :)
Your food is good and healthy and thank you so much
Thanks a million. I tried this today. It was so yummy. I promise I will be cooking it every week.
Thank you! So glad you liked it :)
We made this for dinner last night, so deli and easy! Thank you!
Thank you! So glad you liked it :)
Your recipes are great! The texture of the rice comes out better by cooking it separately in a rice cooker, making the end product less mushy.
Agreed though I think the idea is that this is a "one pot" recipe. I would also add the spinach and dill at the very end.
I'm going to try this one for sure! I will make one adjustment, to add the spinach last since it cooks up so fast.🤔
Oh my! I try to eat a hearty spinach dish the night before a blood donation...I’m trying this out in a few weeks! Thank you for the inspiration!!!
Thanks! Let me know how it goes :)
I would replace the chickpeas with red kidney beans, it will be THE MEAL for me. Thanks for sharing the reciepe.
Let me know how it goes :)
This channel is very fantastic thank you
This looks delish! Can't wait to try. It's perfect for the cold Ohio weather where I live!
Thanks! Let me know how it goes :)
I love you very soothing style. I also love the video recipe and your previous video style! Thank you for sharing!
Thank you! :)
Thank you so much for this recipe. We have made it 3 times now and it is always delicious!
So awesome to hear that! Glad you liked it :)
Looks really nice for a cold winter night!🤤
Ellerine sağlık arkadaşım nefis oldu tarifin afiyet olsun 👌👌🎁🤝
Nice quality! ASMR-like :) plus the music - very soothing. I’m sure the food is tasty too, will try it! 😙
Thank you! Let me know how it goes :)
Looks very good ❤️👌 I'm gonna swap the parsley for cilantro. The brown rice for buckwheat (because I have this in my stock) . Thanks for the nice recepi! Nice camera work too.
Yes, I hate cooked parsley. Uncooked parsley is wonderful. Cilantro(or Coriander) is perfect for this.
Thank you for giving us this recipe, it is very nourishing for (I am Vegetarian so appreciate it ) and also it is not a lengthy process.👌
Thanks! Let me know how it goes :)
I made this for a vegetarian friend. We tore it up. The leftovers the next day were even better. A simple dish with lots of flavor and texture. Thank you!
Thank you! So glad you guys enjoyed it :)
Looks so good and healthy! 😋💚 Love the editing of this video too.
Made this today, it’s seriously good and so easy to make. Thanks for the recipe.
Thank you for trying this recipe. So glad you liked it :)
I swear I have that for lunch today..I swear .thank you so much .NYC one
Just finished preparing this now. Tastes really yummmm. Very easy and very tasty. Thank you for this recipe !
Thank you! So glad you liked it :)
What a wonderful supper dish-thank you for this lovely lesson.
Another beautiful video with a fantastic recipe 😋😍 I have all ingredients at home, that'll be my lunch today!! Thank you 👍 ❤️
Thank you! Let me know how it goes :)
@@FoodImpromptu Hello there and thank you not only for the recipe but also for the idea of presoaking the rice, I only eat brown rice and sometimes it takes ages to soften and often it isn't cooked evenly. After the presoaking it was perfect 👍❤️
I had to alter the recipe a bit because I'm allergic to fruits therefore I'm not allowed to have tomatoes. So I added mushrooms instead, my favourite Jeera ground cumin, a bit more water to substitute the amount of liquid from the purée, cayenne pepper and one yellow chilli pepper (I'm chilli addict). Also I had one aubergine that was about to go bad so I roasted slices of it in oven, with a bit of oil only (after presoaking in salt water) and used it as a side dish. The combination of rice and chickpeas and spinach is just marvelous 😋🤤 I made a ton of it and will keep an extra portion in freezer.
Have a great day and thanks for your hard work, your channel is amazing 👍🤗❤️
😋🤤 yum just looking for a ton of ideas to cook vegan foods thnx
I know I would enjoy this dish very much. Thank you!
soul therapy
Your dish is much healthier. Yum!
Thank you! :)
Excellent work..love it. I tried it again with brown rice on the side it was great. Also I tried it with couscous..thank you for the recipe.
Thank you! So glad you like this recipe 😊
A very appetizing dish. I've liked it very much
Thank you! :)
Chickpeas are good and I love beans and rice for sure. Thanks for sharing this video.
Awesome! looks delicious. Will definitely try it. Thank you so much for sharing
Tomorrow’s dinner sorted❗️thank you so much 👏🇦🇺✌️
Thank you! Let me know how it goes :)
Looks beautiful. Thank you so much for sharing. Can’t wait to make this, thank you ❤️
Thanks! Let me know how it goes :)
So artfully made with perfection and elegance. You went straight to cooking no noise or chats. Simply wonderful! I will surely make this. Thank you 🙏🏻.
I like the background music.
I discovered you today and I was SO inspired. Such lovely, peaceful videos. I made this one and we loved it. One of us is not a tomato fan so I may try half strained tomatoes, half vegetable broth. Thoughts?
Thank you! 😊
So glad you enjoyed the video. Sure you can try half and half. Let me know how it goes :)
I love watching your recipes and they look delicious I can’t wait to try one
thank you with all my heart! ❤️
I also love this recipe !! a kiss from Italy!
Thank you for your sweet message! Lots of love to you too! ❤️
Beautiful-the dish, just everything was beautiful. Going to try this
Thanks! Let me know how it goes :)
Elegantly simple, simply delicious!
Great food. Finally I found your videos. Thank you so much.
You’re welcome! :)
Made this tonight. Very good. 😄
Thanks! Glad you liked it :)
Thanks for all the great simple ideas. I will make this. Your video's are fantastic
Thank you! Let me know how it goes :)
Warm and delicious 😋👍😋👍😋
😊
thank you so much.
Looks amazingly good!
Thanks! 😊
I proudly say that I am vegetarian since my childhood, now I am 53 years old even though I am Muslim.
Luv the recipes, you make it easy to go vegan or vegetarian, Thku 💕
Thank you! :)
What a beautiful recipe presented with such a grace and elegance. Love it. Thanks
Thank you! :)
@@FoodImpromptu just want to let you know that I tried your recipe but I modified it a bit and eliminated oil altogether. The result was still beautiful salad . Thanks again .
@@munirahmad9917 - you’re welcome! and thanks for trying this recipe. So glad you liked it :)
This is like a stew, looks yummy
Another delicious looking meal, thank you once again.
Most welcome! 😊
Nice healthy recipe 👌
Will definitely try it out and I am
Yur new subscriber 😊
I have a question do you use canned tomato purée or homemade one just Lmk.Thx and keep going up the good content 👍🏻
Thank you for another beautiful and healthy meal 😊
Thank you! :)
I love love LOVE your recipes and easy to follow instructions 🙏🏼 can you do more recipes combining also quinoa perhaps, or Tofu? Thank you do much ❤️🙏🏼❤️
Thank you! Will definitely work on more quinoa and tofu recipe:)
@@FoodImpromptu thank you so much ❤️🙏🏼❤️
I am your new friend amazing recipe thanks for sharing👌👌❤❤😋😋👌👌👍🏻👍🏻
Thank you for this recipe, I am keen to try it. It looks delicious and healthy. 😊
Thanks! Let me know how it goes :)
It was delicious. I added vege stock instead of just water which gave it more flavour. The squeeze of lemon juice does lift it. 😊
@@susanl6370 - thanks for trying this recipe. So glad you liked it :)
Excellent. The idea of chick peas and brown rice in a standard Napoletana sauce is something I haven't done. The dill is a great touch. This would be clearly delicious. Thanks for the ideas
You’re welcome! :)
@@FoodImpromptu I made this today for lunch - with some polenta on the side. I knew it would be good and my Dad really enjoyed it too. Thanks!
@@alesus62 - thanks for trying this recipe. So happy you liked it :)
Really great recipe, going to make a big batch and have it for my lunches this week!
Thanks! Let me know how it goes :)
Looks nice and yummy! Thanks for sharing!
Merci beaucoup for the recipe 👍
You’re most welcome!
So happy to see easy to follow, simple, healthy recipes. Can't wait to try this one.
Thank you! Let me know how it goes :)
This looks wholesome It’s going to be on my dinner menu this week Thank you So much
Mona Antony - You’re welcome! Let me know how it goes :)
Didn't have much faith in this turning out good, but wow, you delivered again!
😊 Glad you liked it :)
You said to add cooked chickpeas but is this the same as chickpeas straight from the can? Can't wait to make this! 🤤
Yes straight from the can or jar
Shell S - you can use 1 can (540ml) chickpeas. You can find all the details in the description box.
Thank you ☺️
Thank you for the wonderful one pot recipe. May I suggest a few slight tweak to this recipe. Sweating the onion and garlic together with low heat until translucent should be sufficient. It will prevent charring and slight burnt taste. Also, the spinach doesn’t take much heat to cook. So adding it close to end like the parsley will do nicely. It will look greener too. :)
Yum!
I saw this video and had all the ingredients, so I made it. Very yummy. It's a keeper. I had to screenshot the recipe to save it and print it. I just found you today. Is there somewhere to go for printable recipes, or do you have a cookbook?👍🌹
Thank you! So glad you liked it. I don’t have a website or a cook book yet but definitely in near future :)
Thank you .from newzealand
Really good recipe....🥰🥰
I use this recipe however I use kale. I assume the spinach would work out as well. I would add the spinach last as one suggested!
I m vegetarian… nd I loved this healthy dish …. I m off to grocery store to buy ingredients 😀😀thank you so much 🥰🥰
Thanks! Let me know how it goes :)
Do you have a cookbook I can buy? Thank you for sharing easy recipes for healthy eating. I’d love to have access to a book of your recipes on hand!
I don’t have a cookbook yet but definitely have plans for it in the future :)
Im in Queensland Australia 🇦🇺 we are now being flooded my fridge is bare saw yr vd I have some of these ingredients and I will scratch around in my garden for some also make do with others in small freezer at least I can eat for a few days thankyou
Hope things get better for you soon. My best wishes.
Great food, love all ingredients. I will cook this, but different things first 😁
Love the channel. Just curious as to why your recipes use just water instead of vegetable broth. For depth of flavour, I would think that broth would be better. Does the rice cook differently with water vs broth?
Thank you! You can definitely use vegetable broth instead of water. I just try to keep it simple, however I do use vegetable broth when a particular dish requires more flavour :)
Very tasty and nourishing. I added a touch of ground star anise. A nice flavour hit. Everyone loved it-even the carnivores!
Thank you! So glad you liked it :)
That's what I'm talkin' about! Yum!
Thank you! :)
Great food
looks incredible, great video!
Thank you! :)
Needless to comment on the recipes from this channel, each of them are fantabulous. Just curious, what brand was that wok?
I will try it will lentils and omit the tomato sauce.
Healthy and delicious.
Thank you! :)
Peas,corn or mushrooms would be nice with this dish
Anyone know how to make this in a pressure cooker because this looks sooooo good.
Looks delicious,i would have waited till last minute to add the spinach
I will cook it tomorrow for dinner
Love the recipe! Reminds me a bit of the Greek spanakorizo