Budget-Friendly Flavorful Veggie and Chickpea Rice Bowl

• 1 cup long grain white rice
• 2 cups water
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 large carrot, peeled and diced
• 1 red bell pepper, diced
• 1 cup frozen peas
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and black pepper to taste
• For the lemon-tahini drizzle:
• 3 tablespoons tahini
• 2 tablespoons fresh lemon juice
• 2 tablespoons water
• 1 teaspoon maple syrup or honey
• Salt to taste

Instructions

1. Rinse the rice under cold water until the water runs clear. Combine the rice and 2 cups of water in a medium pot, and bring to a boil. Reduce heat to low, cover, and simmer for about 15 minutes or until water is absorbed and rice is tender. Fluff with a fork and set aside.
2. While the rice cooks, heat olive oil in a large skillet over medium heat. Add diced onion and sauté for 3-4 minutes until translucent. Stir in garlic and cook for 30 seconds until fragrant.
3. Add diced carrot and bell pepper to the skillet. Cook for 5-7 minutes, stirring occasionally, until vegetables start to soften. Stir in frozen peas and cook another 2 minutes.
4. Add chickpeas, cumin, smoked paprika, salt, and pepper to the skillet with vegetables. Stir well and cook for 5 more minutes to warm through and develop flavors.
5. Prepare the lemon-tahini drizzle by whisking tahini, lemon juice, water, maple syrup (or honey), and a pinch of salt in a small bowl until smooth and pourable. Add more water if needed to thin the sauce.
6. To assemble bowls, divide the cooked rice evenly among four bowls. Top each bowl with the sautéed vegetable and chickpea mix.
7. Drizzle each bowl with the lemon-tahini sauce. If desired, garnish with chopped fresh parsley or a sprinkle of red pepper flakes for a little heat.
8. Serve warm. Leftovers can be refrigerated for up to 3 days and reheated gently on the stovetop or in the microwave.

Chef tips

• Use brown rice instead of white rice for added fiber; increase cooking time and water accordingly.
• Swap frozen peas for any seasonal or leftover vegetables like zucchini, broccoli, or spinach to reduce cost and waste.
• If tahini is unavailable, substitute with peanut butter or plain yogurt for a different but still creamy drizzle.
• For added protein, toss in a fried or poached egg on top when serving.