🥗 Dinner⏱ ≈ 10 min🧆 Chickpeas · 🥬 Cauliflower · 🍚 Rice (brown or parboiled)
Rice with chickpeas and cauliflower
A simple home plate for dinner: each ingredient is cooked separately and arranged on the plate following the Healthy Eating Plate.
Ingredients
- 🧆 Chickpeas — 100 g cooked or canned
- 🍚 Rice (brown or parboiled) — 50–60 g dry (or 150 g cooked), pre-cooked / ready
- 🥬 Cauliflower — 150 g florets
Instructions
- Take a ready portion of rice (already cooked, about 150 g) and warm it for 2–3 minutes.
- Rinse the chickpeas and warm them in a pan for 3–4 minutes with a pinch of spices.
- Steam or sauté the cauliflower for 5–7 minutes until tender.
- Plate it up: half vegetables, a quarter grains, a quarter protein.
Make it tastier
🧄 GarlicMakes the aroma richer — add to the oil at the start or raw into the dressing.
🌶️ Pepper or chiliA pinch adds heat and warmth.
🌿 Fresh herbsDill, parsley or cilantro add freshness at the end.
🫙 Soy sauceA tablespoon at the end of frying instead of salt — the taste gets deeper.
Plate structure
🥦 Vegetables & fruit · ½
Cauliflower
🌾 Whole grains · ¼
Rice (brown or parboiled)
🥩 Protein · ¼
Chickpeas
🫒 Healthy fats
empty
🟢
Plate balance: Well balanced
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