Easy 10-Minute- Spiced Chickpea & Spinach Brown Rice Bowl

Meal: Spiced Chickpea & Spinach Brown Rice Bowl

Weekend Meal Prep (10 minutes)

Ingredients (Makes 3-4 servings)

• 1 can (15 oz) chickpeas, drained and rinsed

• 2 cups cooked brown rice (prepped in advance)

• 1 cup fresh spinach

• 1 small onion, diced

• 1 small tomato, chopped

• 1 tbsp curry powder

• ½ tsp turmeric

• ½ tsp cumin

• ½ tsp garlic powder

• 1 tbsp olive oil

• ¼ cup coconut milk (optional for creaminess)

• Fresh cilantro for garnish

  
  

Steps:

1. Sauté onions & tomatoes – Heat oil in a pan, add onions and tomatoes, and cook for 2-3 minutes.

2. Add chickpeas & spices – Stir in chickpeas, curry powder, turmeric, cumin, and garlic powder. Cook for 4-5 minutes, mashing some chickpeas for texture.

3. Add spinach & coconut milk – Stir in spinach and coconut milk (if using) and cook for 1-2 minutes until wilted.

4. Combine with rice – Add pre-cooked brown rice to the pan, mix well, and cook for another 1-2 minutes.

5. Store & reheat – Pack into meal containers for an easy, nutritious work lunch.

   
   
   
   

   

   
   
   
   

Nutritional Breakdown (Per Serving - 1 Bowl)

• Calories: ~450 kcal

• Protein: ~16g

• Carbohydrates: ~60g

• Fats: ~12g

  
  

Macronutrient Proportions

• Protein (16g | 14%) – Chickpeas, brown rice

• Carbohydrates (60g | 53%) – Brown rice, chickpeas, vegetables

• Fats (12g | 33%) – Olive oil, coconut milk