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Garbanzos and Quinoa with Fried Brown Rice Stir Fry

garbanzos fried rice and quinoa
Difficulty Beginner
Prep Time: 10 min Cook Time: 25 min Rest Time: 5 min Total Time: 40 mins
Servings 4
Calories 320-350 per serving
Best Season Suitable throughout the year
  • 2 1/2 cups Brown rice
  • 1 can Garbanzos (chickpeas)
  • 1/4 cup Quinoa
  • 1 Carrot
  • 1/2 cup Brocoli
  • 1 Garlic (clove)
  • Half Onion
  • Half Red Pepper
  • 1 cup Lettuce
  • 2 ounces Sunflower Oil
  • Salt (To taste)
  • Black Pepper (To taste)
  1. Prepare the Ingredients

    Begin by gathering all the ingredients listed above. Rinse the brown rice, quinoa, and garbanzos thoroughly.

  2. Sauté vegetables

    In a large skillet, heat sunflower oil over medium heat. Add minced garlic, diced onion, sliced red pepper, chopped carrot, and broccoli florets. Sauté for about 2 minutes until the vegetables are slightly tender.

  3. Add Rice and Water

    Add the rinsed brown rice to the skillet and stir to combine with the vegetables. Pour enough water into the skillet to cover the rice and vegetables entirely. Add the drained garbanzos to the mix.

  4. Cook and Simmer

    Bring the mixture to a boil, then reduce the heat to low. Cover the skillet and let it simmer for about 25 minutes, or until the water is absorbed and the rice is tender.

  5. Let It Rest

    Once cooked, remove the skillet from heat and let the mixture rest for a few minutes, allowing the flavors to meld together.

  6. Serve and enjoy

    Fluff the rice mixture with a fork and serve it hot. For an added touch, garnish with fresh lettuce leaves for a burst of freshness and crunch.

Nutrition Facts

Serving Size 1/4

Servings 4

Amount Per Serving
Calories 330kcal
Calories from Fat 60kcal
% Daily Value *
Total Fat 7g11%
Saturated Fat 1g5%
Sodium 450mg19%
Potassium 480mg14%
Total Carbohydrate 58g20%
Dietary Fiber 9g36%
Sugars 4g
Protein 10g20%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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