Middle Eastern Rice with Black Beans and Chickpeas

Gluten Free
Dairy Free
Popular
Health score
28%
Middle Eastern Rice with Black Beans and Chickpeas
60 min.
8
434kcal

Suggestions

Ingredients

  • cup rice uncooked
  • 30 ounce black beans drained and rinsed canned
  • 30 ounce garbanzo beans drained and rinsed canned (chickpeas)
  • quart chicken stock see 
  • clove garlic minced
  • teaspoon ground pepper 
  • teaspoons ground coriander 
  • teaspoons ground cumin 
  • servings ground pepper black to taste
  • 1.5 pounds pd of ground turkey 
  • teaspoon ground turmeric 
  • tablespoon olive oil 
  • servings salt to taste

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat the olive oil in a large saucepan over medium heat. Stir in garlic, and cook 1 minute. Stir in rice, cumin, coriander, turmeric, and cayenne pepper. Cook and stir 5 minutes, then pour in chicken stock. Bring to a boil. Reduce heat to low, cover, and simmer 20 minutes.
  2. Place the turkey in a skillet over medium heat, and cook until evenly brown.
  3. Gently mix cooked turkey, garbanzo beans, black beans, cilantro, parsley, and pine nuts into the cooked rice. Season with salt and pepper.

Nutrition Facts

Calories434kcal
Protein33.43%
Fat15.71%
Carbs50.86%

Properties

Glycemic Index
25.69
Glycemic Load
15.11
Inflammation Score
-9
Nutrition Score
25.254782516023%

Flavonoids

Myricetin
0.01mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:433.87kcal
21.69%
Fat:7.64g
11.75%
Saturated Fat:1.4g
8.77%
Carbohydrates:55.6g
18.53%
Net Carbohydrates:42.87g
15.59%
Sugar:1.95g
2.16%
Cholesterol:50.33mg
16.78%
Sodium:1112.56mg
48.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.55g
73.1%
Manganese:1.44mg
72.21%
Vitamin B6:1.42mg
70.9%
Vitamin B3:11.36mg
56.82%
Fiber:12.73g
50.92%
Phosphorus:458.13mg
45.81%
Selenium:28.65µg
40.92%
Iron:4.98mg
27.67%
Copper:0.55mg
27.26%
Folate:106.44µg
26.61%
Magnesium:105.7mg
26.43%
Potassium:911.73mg
26.05%
Zinc:3.29mg
21.95%
Vitamin B2:0.35mg
20.66%
Vitamin B1:0.3mg
19.97%
Vitamin B5:1.5mg
15%
Calcium:97.28mg
9.73%
Vitamin B12:0.43µg
7.23%
Vitamin C:3.73mg
4.52%
Vitamin E:0.47mg
3.15%
Vitamin A:155.97IU
3.12%
Vitamin D:0.34µg
2.27%
Vitamin K:1.74µg
1.66%
Source:Allrecipes