Easy Budget Veggie & Chickpea Rice Bowl

• 1 cup white rice (such as jasmine or long-grain)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 medium carrot, peeled and diced
• 1 red bell pepper, diced
• 1 small zucchini, diced
• 1/2 medium onion, finely chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil, divided
• 1/2 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper, to taste
• 1/2 cup plain yogurt (or dairy-free alternative)
• 1 tablespoon tahini
• 1 tablespoon lemon juice
• Fresh parsley or cilantro, chopped for garnish (optional)

Instructions

1. Rinse the rice under cold water until water runs clear. Cook rice according to package instructions, typically simmering with 2 cups water until tender (about 15 minutes). Fluff with a fork and keep warm.
2. In a large skillet, heat 1 tablespoon olive oil over medium heat. Add the chopped onion and sauté for 3 minutes until softened.
3. Add the minced garlic, diced carrot, bell pepper, and zucchini to the skillet. Cook for 7-8 minutes until vegetables are tender but still slightly crisp.
4. Add rinsed chickpeas, ground cumin, smoked paprika, salt, and pepper to the skillet with vegetables. Stir well and cook for an additional 3 minutes until chickpeas are heated through and spices are fragrant.
5. In a small bowl, whisk together yogurt, tahini, lemon juice, and a pinch of salt. Add water as needed to thin to a dressing-like consistency.
6. Divide the cooked rice evenly into four bowls. Top each bowl with the chickpea and veggie mixture.
7. Drizzle the yogurt-tahini dressing over each rice bowl.
8. Garnish with chopped fresh parsley or cilantro if desired. Serve warm.

Chef tips

• Use leftover rice to save time and reduce cooking steps.
• Substitute chickpeas with canned white beans or black beans for a different flavor or if chickpeas are unavailable.
• For a vegan option, use coconut or plant-based yogurt instead of dairy yogurt.
• Add a pinch of red pepper flakes or a dash of hot sauce for some heat if desired.
• You can swap any seasonal vegetables you have on hand, such as frozen peas, corn, or spinach, to reduce waste and save money.