One pan, ten minutes prep and a mouthwatering dinner that's an all in one meal. These harissa vegetables, rice and chickpeas will quickly be your new low prep favorite!
Prep Time 10 mins
Cook Time 1 hr 5 mins
Total Time 1 hr 15 mins
Course: Main Course
Cuisine: gluten-free, oil-free, vegan
Calories: 245 kcal
Author: Sophia DeSantis
- 1 cup uncooked brown rice (see note)
- 2 ½ cups veggie broth , low sodium if needed
- 1 ¼ cups dairy free plain yogurt , I use Silk brand almond milk yogurt
- ½ cup Harissa salsa (see note)
- ½ cup chopped red onion
- ½ cup chopped tri color sweet peppers , or just red or yellow pepeprs
- ¼ cup chopped cilantro
- 2 tablespoons lemon juice , plus optional thin lemon slices for garnish
- 1 teaspoon salt , adjust depending on sodium in broth
- 1 ½ cups cooked chickpeas , rinsed and drained (about one 15 ounce can)
- ½ cup roughly chopped cauliflower
- ½ cup roughly chopped carrots
- ½ cup roughly chopped fennel
- ½ cup roughly chopped zucchini
- Preheat oven to 375 F (190 C)
- Combine the rice, broth, yogurt, salsa, red onion, peppers, cilantro, lemon juice and salt in a 9 x 13 baking dish. Slowly mix the ingredients.
- Add the beans and veggies and stir again.
- Place the lemon slices on the top if using.
- Bake 60-65 minutes or until the rice is cooked and the liquid is almost gone.
- Let it settle for about 10 minutes, then serve. The remainder of the liquid will be absorbed as it settles, so don’t overbake because the rice will get too dry.
- I like my rice with a more al dente texture so you can always add more broth if needed and cook extra if you prefer your rice well done.
I tried both long and short grain brown rice. Both will work but I preferred the texture of the long grain. The short grain lends to a stickier end result.
You can sub the broth for water but the end result will not be as flavorful. Make sure to add the salt if you do this.
Do not use Harissa paste, this is a true Harissa flavored salsa. If you can’t find Harissa flavored salsa then any salsa can also work.
If you need this mild in spice then use a mild salsa since Harissa is pretty spicy.
Veggies are roughly measured, I used heaping cups.
You can also switch up the veggies to whatever you have in your fridge!
Tips to prep ahead
- chop all veggies
Baby/toddler food idea
- Use a mild salsa. Overcook serving for baby to make it mash-able.
Follow my PINTEREST ACCOUNT in Chloe Ditan
Source : https://www.veggiesdontbite.com/one-pan-harissa-vegetables-rice-and-chickpeas/