Chickpea and Brown Rice Stir Fry (gluten-free, dairy-free)
Chickpea + Brown Rice Stir Fry
Chickpeas, brown rice, mushrooms, onion, zucchini and aubergine
Today I thought I’d share one of the recipes from my book – I love this recipe so much because it’s so easy to make, it’s conveniently low in calories (great for if you wanna lose weight), but it’s also healthy and filling.
The chickpea is definitely my fave legume (Lol), and I love adding a serving of them to a brown rice and veggie stir fry. Chickpeas have a subtle flavor that I think go perfectly with the flavors of aubergine, onion and mushroom.
Chickpeas are full of healthy protein, brown rice and vegetables are great sources of healthy carbs, and the oil used for cooking (I like to use macadamia nut or olive oil) provides good healthy fats.
This recipe is completely gluten-free and dairy-free, and it also contains good carbs, good protein and healthy fats.
I hope you love this recipe as much as I do!
Liezl Jayne xo
The Recipe
Ingredients:
1/3 cup cooked chickpeas
1/2 cup cooked brown rice
1/8 – 1/4 onion
50g eggplant/ aubergine
1 cup sliced zucchini
1 cup sliced mushrooms
2 Tablespoons fresh parsley (chopped)
1 teaspoon cooking oil (macadamia, olive, etc.)
squeeze of fresh lemon juice
sea salt & cracked black pepper (to taste)
(serves one)
The Method
Instructions:
-Chop the onion and sauté in a pan with oil until caramelised
-Slice the eggplant, zucchini and mushroom and add to the pan
-When the veggies are almost fully cooked, add the chickpeas and brown rice to the pan
-Flavor with chopped parsley, fresh lemon juice, sea salt and cracked black pepper
-Serve hot & enjoy!
Calorie breakdown:
1/3 cup cooked chickpeas = roughly 100 cal
1/2 cup cooked brown rice = 110 cal
3 x veg = roughly 100 cal
1 teaspoon oil = 40 cal
Meal total: roughly 350 calories
Made with love by Liezl Jayne xo
Photos by Ross Charnock for liezljayne.com
could you use quinoa instead of brown rice?
Wow just came across your youtube channel and made it to your blog. Luv your meals and your what i ate in a day and glad to c its not all broscience food. So u just look at the calories but not really the macros right ? So you weight or track or just guesstimate ? Thanx for the inspirAtion and recipes
Hi Julie! Thank you so much 🙂 Yes, to lose weight I just focus on calories and make sure that I’m getting a decent amount of whole carbs, healthy fats and good protein with each meal! I do track my weight when I’m focused on reaching a goal – but keep in mind that if you’re exercising and building lean muscle at the same time, then that lean muscle will make you weigh more – but it is not fat. So you might have to adjust your weight goal accordingly!
At the end of the day, I focus on being healthy and strong just as much as reaching a weight goal.