An easy way to boost the nutrition of your rice is to just add to it. This High Fiber Chickpea Rice does that by combining it with beans, herbs, and corn.
Many people equate eliminating the foods they love to achieving the health they are looking for. But maybe we just need a shift in focus towards what we should be adding more of in our diets instead. And the best example of this principle can be seen with a few simple additions to your rice.
Why You’ll Want to Make This High Fiber Chickpea Rice
- Add nutrition without subtracting what you love. Similar to the edamame version of this rice, the goal is to focus on adding fiber containing foods like chickpeas and corn to our rice to make it more nutrient dense. So yes, you can still enjoy your rice!
- A good way to add a boost of fiber to your meal. This rice provides 3g of fiber and 7g of protein per serving. It makes for a great addition to any meal that needs a little more fiber, protein, or plant diversity.
- Easy to customize. You can change up the ingredients based on what you have on hand or even use some convenient short cuts to make this recipe even easier. Those suggestions are listed below.
Key Ingredients and Substitutions
- Rice: I like the flavor of Jasmine rice, but feel free to swap with the type of rice you enjoy most.
- Chickpeas: For ease, I used canned chickpeas. You can also use black beans, white beans, or cooked lentils based on your preference.
- Corn: Instead of fresh corn you can also use frozen fire roasted corn or canned corn based on what’s available to you. Peas can be a great alternative too.
- Herbs: I have made this rice with both cilantro and dill. You can also use parsley or chives if you want something more neutral in flavor.
- Lemon: Limes can work too or leave the citrus out entirely.
How to Make High Fiber Chickpea Rice
Wash your rice: Rinse and drain rice 3-5 times under cold water, or until the water runs mostly clear.
Cook the rice: You can use a rice cooker or cook it on the stove top. If cooking on the stove top, I suggest adding the drained rice, water, and a generous pinch of salt to a pot. Place over medium high heat until the water comes to a rapid boil. Lower the heat to a gentle simmer, then top with a tight fitting lid. Cook for 13 minutes. Once the rice has fully absorbed the liquid, remove from heat and allow to naturally steam with the lid still firmly on for 10 minutes. Fluff with a fork or rice paddle.
Cook the corn while the rice cooks: Cook the corn in a cast iron pan for 10 minutes, using tongs to turn the corn every few minutes until all sides are evenly charred. Transfer the corn to a cutting board to cool, then cut the kernels away from the cob.
Optional, but you can cook the chickpeas: Pat the chickpeas dry, then add a little oil and the chickpeas. Spread them out to coat the bottom of the pan and cook undisturbed for 2 minutes. Sprinkle with a pinch of salt then sauté for 3-4 minutes. Remove from heat once golden in color.
Mix the rice together: Add the corn, chickpeas, herbs, and the lemon zest and juice to the pot of rice. Stir all the ingredients together until well combined. Taste and adjust seasonings as desired.
Expert Tips
- Simplify the recipe with these suggestions. Use frozen fire roasted corn (cooked according to package instructions) or drained canned corn. You can also skip cooking the chickpeas and add them directly to the rice.
- Change up the herbs or leave them out. You can opt to leave the herbs out completely or change them up based on what you prefer. For example, this would be lovely with some minced chives if you didn’t want the cilantro or dill.
- If you aren’t confident making rice, use any of the following options. Use a rice cooker (it doesn’t even have to be a fancy one). You can also use frozen rice from the freezer section. You can combine that frozen rice with frozen fire roasted corn, and the chickpeas in a bowl and divide it between containers to leave in the freezer (just heat it in the microwave when you are ready to eat).
How Long Can This Rice Be Stored For?
Leftover rice should be stored in an airtight container in the fridge for no longer than 3 days. You can extend the life of your rice by freezing it into individual portions. Frozen portions can be stored in the freezer for up to 2 months.
Make It Blood Sugar Friendly
Freezing or cooling starches like rice may help increase the presence of resistant starches. Resistant starch, which the name suggests, resist digestion. This process helps improve blood sugar control and insulin sensitivity while also feeding the beneficial bacteria in our gut involved with lowering chronic disease risk.
Use this information to your advantage! After your prepare your rice, allow it to cool in the fridge or freeze it to reap the benefit of that resistant starch.
Watch Me Make This Recipe
Recipe videos provide a general idea for recipe preparation. Please read the full recipe instructions and notes for the most accurate recipe results.
More Ways to Add More Nutrition
If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.
Description
An easy way to boost the nutrition of your rice is to just add to it. This High Fiber Chickpea Rice does that by combining it with beans, herbs, and corn.
- Rinse and drain rice 3-5 times under cold water, or until the water runs mostly clear. You should be able to see your hand through the water.
- Add the drained rice to a rice cooker pot or a medium saucepan (preferably a pan that has a tight fitting glass lid). For rice cooker, add the recommended amount of water suggested by the rice cooker manufacturer and set to the white rice setting to cook. For stovetop, add 1 1/2 cups water plus 3 tbsp of water plus a generous pinch of salt. Place over medium high heat until the water comes to a rapid boil. Lower the heat to a gentle simmer, then top with the lid. Cook for 13 minutes, or until the rice has absorbed all the water. Make sure not to lift the lid while the rice is cooking.
- Once cooked through, remove from heat and allow to naturally steam with the lid still firmly on for 10 minutes before fluffing with a fork or rice paddle.
- While the rice cooks, set a griddle or cast iron pan over medium-high heat. Place the corn directly on the pan and cook for 10 minutes, using tongs to turn the corn every few minutes until all sides are evenly charred. Transfer the corn to a cutting board to cool. When safe to handle, cut the kernels away from the cob.
- (Cooking the chickpeas is optional) If cooking the chickpeas, lower the heat to medium-low. Pat the chickpeas dry using a clean kitchen towel, then add 2 tsp of oil to coat the bottom of the pan. Add in the chickpeas and spread them out to coat the bottom of the pan. Cook undisturbed for 2 minutes. Top with a generous pinch of salt then sauté the chickpeas for 3-4 minutes, or until more golden in color. Remove from heat once cooked to your liking.
- To the pot of rice, add the corn kernels, chickpeas, herbs, the zest of a full lemon, and the juice of half that lemon (about 1-2 tbsp). Use a rice paddle to stir all the ingredients together until well combined. Taste and add additional salt or lemon as needed, then enjoy!
Notes
Storing. Rice can be stored in an airtight container in the fridge for 3-4 days or freeze in individual portions for up to 2 months.
Simplify the recipe with these suggestions. Use frozen fire roasted corn (cooked according to package instructions) or drained canned corn. You can also skip cooking the chickpeas and add them directly to the rice.
Change up the herbs or leave them out. You can opt to leave the herbs out completely or change them up based on what you prefer. For example, this would be lovely with some minced chives if you didn’t want the cilantro or dill.
If you aren’t confident making rice, use any of the following options. Use a rice cooker (it doesn’t even have to be a fancy one). You can also use frozen rice from the freezer section. You can combine that frozen rice with frozen fire roasted corn, and the chickpeas in a bowl and divide it between containers to leave in the freezer (just heat it in the microwave when you are ready to eat).
Nutrition
- Calories: 237
- Fat: 1.6g
- Carbohydrates: 49g
- Fiber: 3g
- Protein: 7g
The nutrition facts are provided as a courtesy and may vary depending on substitutions and product types used.
This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!