Wild Rice with (Black)Garbanzo Beans

Wild Rice with (Black)Garbanzo Beans
Wild Rice with (Black)Garbanzo Beans
  • prep: 10 min
  • cook: 10 min
  • total: 20 min
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  • servings:
  • Summary

    Here is some healthy, hearty, nutritious and elegant Wild Rice with (Black) Garbanzo Beans. This is such an easy and versatile dish. Meatless Mondays just got tastier.

    Ingredients

    • 1 packet Uncle Ben's Microwavable long grain and wild rice (substitutions in Recipe Notes)
    • 1/2 cup Black Garbanzo beans (Kala Chana); soaked overnight and pressure cooked. Reserve the water.
    • 2 cups chopped spinach
    • 2-3 garlic cloves, finely chopped
    • 1 tablespoon oil
    • 1 teaspoon red chilli flakes; adjust to taste
    • 1 teaspoon cumin seeds (jeera)
    • 1 small zucchini; quartered
    • 1 bell pepper (capsicum) cut into 1/2 inch square pieces
    • Salt to taste
    • Cilantro
    • Sunflower seeds
    • Lemon wedges

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 365 % Daily Value *
    • Total Fat: 22 g 34%
    • Saturated Fat: 3 g 15.3%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 2764 mg 115.18%
    • Calcium: 180 mg 17.97%
    • Potassium: 887 mg 25.35%
    • Magnesium: 0 mg 0%
    • Iron: 6 mg 32.78%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 33 g %
    • Dietary Fiber: 11 g 42.96%
    • Sugar: 5 g
    • Protein: 13 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 119.5%
    • Vitamin C 117.32%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat4
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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