Easy and healthy dinner!

Ingredients

• 2 tbsp Unsalted Butter (melted)
• 1 tbsp Garlic (minced (about 3 cloves))
• 1 tsp Kosher Salt (or to taste)
• ½ tsp Black Pepper (freshly ground)
• 1 tbsp Fresh Parsley (chopped)
• 1 tbsp Fresh Basil (chopped)
• 1 tbsp Tomato Paste (canned)
• 2 tbsp Sun‑Dried Tomatoes (optional, drained)
• 2 cans Chickpeas (15 oz each, drained and rinsed)
• 2 cup Vegetable Broth (low‑sodium)
• ½ cup Heavy Cream (or coconut milk for vegan version)
• ¼ cup Parmesan Cheese (grated, optional)
• ½ unit Lemon (juice only)
• 1 pinch Red Pepper Flakes (optional for heat)
• 2 cup Cooked Rice (white or brown, prepared according to package)

Instructions

1. Prepare Ingredients

   Mince the garlic, chop the parsley and basil, drain and rinse the chickpeas, and measure out all liquids and spices.

   Time: PT5M

2. Cook Rice

   Cook 2 cups of rice according to package instructions; keep warm and set aside.

   Time: PT15M

3. Melt Butter

   Add butter to the skillet over medium heat and let it melt, watching closely so it doesn’t brown.

   Time: PT2M

4. Sauté Aromatics

   Stir in the minced garlic, salt, pepper, chopped parsley, and basil. Cook, stirring constantly, until fragrant, about 3 minutes.

   Time: PT3M

5. Add Tomato Base

   Mix in the tomato paste and optional sun‑dried tomatoes. Cook for another 2 minutes to deepen the flavor.

   Time: PT2M

6. Incorporate Chickpeas and Broth

   Add the drained chickpeas and pour in the vegetable broth. Bring the mixture to a gentle simmer.

   Time: PT3M

7. Add Cream and Parmesan

   Stir in the heavy cream (or coconut milk) and grated Parmesan cheese until fully incorporated.

   Time: PT2M

8. Simmer to Thicken

   Reduce the heat to low and let the stew simmer for 5‑7 minutes, stirring occasionally, until the sauce thickens to a creamy consistency.

   Time: PT6M

9. Finish with Lemon and Heat

   Remove the skillet from heat, stir in the lemon juice and a pinch of red pepper flakes.

   Time: PT1M

10. Serve

    Spoon the creamy chickpea stew over the warm rice and enjoy immediately.

    Time: PT1M

Nutrition Facts

Calories

350

Protein

12 g

Carbohydrates

55 g

Fat

12 g

Fiber

6 g