Mediterranean Lemon Rice with Chickpeas Tomatoes Spinach and Feta in 30-Minute
A light yet flavorful Mediterranean-inspired dish combining zesty lemon rice, tender chickpeas, juicy tomatoes, fresh spinach, and tangy feta cheese. Perfect as a quick dinner or side dish, this recipe offers a burst of vibrant flavors and wholesome ingredients in just 30 minutes.
Ingredients:
1 cup basmati or jasmine rice
2 cups low-sodium vegetable broth (or water)
Zest and juice of 1 large lemon
1 tbsp olive oil
3 garlic cloves, minced
1 cup cooked chickpeas (canned, rinsed, and drained)
1 cup cherry tomatoes, halved
2 cups fresh spinach leaves
½ tsp dried oregano
½ tsp paprika
Salt and pepper to taste
¼ cup crumbled feta cheese
Fresh parsley for garnish (optional)
Instructions:
Cook the Rice
Rinse the rice thoroughly and drain.
In a medium pot, bring vegetable broth to a boil. Add rice, lemon zest, and a pinch of salt.
Reduce heat to low, cover, and simmer for 15 minutes or until rice is tender.
Prepare the Chickpeas and Vegetables
In a large skillet, heat olive oil over medium heat.
Sauté minced garlic until fragrant (1-2 minutes).
Add chickpeas, cherry tomatoes, oregano, paprika, and a pinch of salt. Cook for 5 minutes until tomatoes soften.
Add Spinach and Lemon Juice
Toss in the fresh spinach and cook until wilted (2-3 minutes).
Stir in the lemon juice and adjust seasoning.
Combine with Rice
Fluff the cooked rice and mix it into the skillet with the chickpeas and vegetables.
Finish with Feta and Serve
Sprinkle crumbled feta cheese on top.
Garnish with parsley, if desired, and serve warm.
Notes:
Substitute rice with quinoa or cauliflower rice for a variation.
Use vegan feta or omit for a dairy-free option.
Adjust the amount of lemon juice to your taste preferences.
Tips
Cook the rice in vegetable broth for extra flavor.
Avoid overcooking spinach; it should retain its bright green color.
Toast the chickpeas slightly in olive oil for a nuttier flavor.
Nutritional Information (Per Serving)
Calories: 280
Protein: 9g
Carbohydrates: 43g
Fiber: 6g
Fats: 7g
Sodium: 290mg
Benefits:
Lemon: Rich in vitamin C and antioxidants, supports immunity.
Chickpeas: High in protein and fiber, promotes satiety.
Spinach: Packed with iron, calcium, and vitamins A and K.
Feta: Adds calcium and a tangy flavor.
Tomatoes: Source of lycopene, beneficial for heart health.
Questions & Answers
Q: Can I make this ahead of time?
A: Yes, you can prepare it a day in advance. Store in an airtight container and reheat before serving.
Q: What can I serve this with?
A: Pair it with grilled chicken, fish, or roasted vegetables for a complete meal.
Q: Can I use canned spinach?
A: Fresh spinach is recommended, but canned or frozen spinach can work if drained well.
Q: How do I make it spicier?
A: Add red pepper flakes or a pinch of ayenne pepper while cooking.