Budget-Friendly Veggie & Chickpea Rice Bowl

• 1 cup long grain white rice
• 1 (15 oz) can chickpeas, drained and rinsed
• 1 medium carrot, grated
• 1 small cucumber, diced
• 1 cup frozen corn, thawed
• 2 green onions, thinly sliced
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• Salt and black pepper, to taste
• 2 tablespoons tahini
• Juice of 1 lemon
• 1 garlic clove, minced
• 2 tablespoons water (for dressing)
• Fresh parsley or cilantro, chopped (optional for garnish)

Instructions

1. Cook the rice according to package instructions. Typically, bring 2 cups water to a boil, add rice, reduce heat to low, cover, and simmer for 18 minutes. Remove from heat and fluff with a fork.
2. Meanwhile, heat 1 tablespoon olive oil in a skillet over medium heat. Add the drained chickpeas, smoked paprika, salt, and pepper. Sauté for 8-10 minutes until chickpeas start to brown and become fragrant.
3. In a small bowl, whisk together tahini, lemon juice, minced garlic, water, and a pinch of salt until smooth and creamy. Add extra water, a teaspoon at a time, if the dressing is too thick.
4. In a large bowl, combine the cooked rice, grated carrot, diced cucumber, thawed corn, and sliced green onions. Drizzle with the remaining 1 tablespoon olive oil and toss gently to combine.
5. Add the sautéed chickpeas to the rice and vegetable mixture, folding them in carefully to evenly distribute.
6. Divide the rice bowl mixture evenly into four serving bowls or meal prep containers.
7. Drizzle each serving with the lemon-tahini dressing and garnish with chopped fresh parsley or cilantro if desired.
8. Serve immediately warm or refrigerate for up to 3 days for a quick, budget-friendly meal.

Chef tips

• Use brown rice instead of white rice for extra fiber and a nuttier flavor; adjust cooking time accordingly.
• If tahini is unavailable, substitute with natural peanut butter or Greek yogurt (for non-vegan).
• To save time, cook rice in advance or use microwaveable rice packs.
• Add chopped nuts (like almonds or walnuts) for crunch and extra nutrients, but be mindful if serving to nut-allergic individuals.