Middle Eastern Rice with Black Beans and Chickpeas

Gluten Free
Dairy Free
Popular
Health score
44%
Middle Eastern Rice with Black Beans and Chickpeas
60 min.
8
465kcal

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 
  • bunch cilantro leaves fresh chopped
  • bunch parsley fresh chopped
  • 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 
  • 0.3 cup pinenuts 
  • 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

Calories465kcal
Protein31.71%
Fat20.21%
Carbs48.08%

Properties

Glycemic Index
33.69
Glycemic Load
15.18
Inflammation Score
-10
Nutrition Score
32.87826073688%

Flavonoids

Apigenin
15.35mg
Luteolin
0.08mg
Kaempferol
0.11mg
Myricetin
1.06mg
Quercetin
0.56mg

Nutrients percent of daily need

Calories:465.05kcal
23.25%
Fat:10.58g
16.28%
Saturated Fat:1.62g
10.13%
Carbohydrates:56.64g
18.88%
Net Carbohydrates:43.49g
15.81%
Sugar:2.17g
2.41%
Cholesterol:50.33mg
16.78%
Sodium:1117.1mg
48.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.36g
74.72%
Vitamin K:123.97µg
118.07%
Manganese:1.83mg
91.56%
Vitamin B6:1.43mg
71.49%
Vitamin B3:11.65mg
58.27%
Fiber:13.15g
52.6%
Phosphorus:487mg
48.7%
Selenium:28.69µg
40.99%
Iron:5.67mg
31.51%
Copper:0.61mg
30.68%
Magnesium:120.11mg
30.03%
Folate:119.32µg
29.83%
Potassium:981.6mg
28.05%
Zinc:3.65mg
24.31%
Vitamin B2:0.37mg
21.73%
Vitamin B1:0.32mg
21.45%
Vitamin A:824.88IU
16.5%
Vitamin C:13.51mg
16.38%
Vitamin B5:1.55mg
15.47%
Calcium:108.46mg
10.85%
Vitamin B12:0.43µg
7.23%
Vitamin E:0.94mg
6.3%
Vitamin D:0.34µg
2.27%
Source:Allrecipes