Rice and Chickpea Salad Bowl

If you’re looking for a healthy, delicious and protein-packed salad bowl you have come to the right place!

INGREDIENTS

– 100g greek yogurt
– 0.5 cup cooked rice
– 0.75 cup chickpeas rinsed and drained (canned or boiled white chole)
– 0.25 cup edamame (steamed soya beans)
– 100g diced cucumber
– 100g diced tomatoes
– 30g diced onions
– 2 tablespoons fresh lemon juice 
– Fresh cilantro or mint or any herb of choice
– Salt, garlic powder and cayenne red pepper to taste

Optional:
– 2 tbsp hummus (store-bought or homemade)
– 3oz Grilled Chicken Tikka (or Tofu/Paneer if you are vegetarian)

STEPS

How to make Yogurt dressing:
– Mix the greek yogurt with salt, garlic powder and black pepper.
– (Optional: You can add some grated cucumber if you’d like.
– Spread it as a base at the bottom of your salad bowl.

How to make Salad
– Mix rice, chickpeas, cucumber, tomatoes, onions, edamame, cilantro, salt, red pepper.
– Place all the ingredients in a bowl and toss to combine.
– Squeeze into the bowl fresh lemon juice
– Taste and adjust seasonings.
– (Optional): If you have hummus, you can mix it in the salad. I will share a homemade recipe for hummus soon.
– Spread the rice and chickpea salad on top of the greek yogurt dressing
– (Optional): Top the salad with any additional protein sources. I used grilled chicken tikka, but if you are vegetarian you can use grilled tofu or paneer.

CALORIES AND MACROS:

WITHOUT CHICKEN AND HUMMUS:
– Calories: 330
– Protein: 24g
– Carbs: 51g
– Fiber: 7g
– Net Carbs: 44g (51g carbs – 7g fiber =44g)
– Fat: 4g

WITH CHICKEN AND HUMMUS:
– Calories: 450
– Protein: 42g
– Carbs: 54g
– Fiber: 8g
– Net Carbs: 46g (54g carbs – 8g fiber =46g)
– Fat: 8g

Dig in and enjoy!

⭐️⭐️⭐️⭐️⭐️ If you found this video helpful, please let me know in the comments below 👇
Thank you 🙏♥️

How to make rice with coconut oil: https://youtu.be/EDgI7aNUzHg
Subscribe to my channel: https://www.youtube.com/@leenas_diaries/
Follow me on Instagram: https://instagram.com/leenas_diaries

If you’re looking for a healthy delicious and a protein packed meal you’ve come to the right place today we are going to be making a Mediterranean rice and chickpea salad bowl and let me tell you it tastes delicious it has a ton of flavor it is packed with nutrients and protein let me

Show you how I make it so I’m going to start with making a creamy yogurt dressing my choice of protein is going to be Greek yogurt to begin with I’m going to take about 100 G of Greek yogurt which is this and I’m going to mix in a bit of garlic

Powder bit of red pepper some salt I have a little bit of a grated cucumber which I’m going to mix in here and I’m just going to mix this together so I’m I’m going to take this dressing and spread it at the bottom of the bowl I’m going to spread this dressing

Into a thin layer and our salad is going to go on top so as you’re eating the salad you can scoop apart of the dressing okay so this is how the bottom of the bowl looks now we are going to set this aside and assemble our salad

Which is going to go on top so I’m going to start with rice I made this rice yesterday using coconut oil um the benefit of using coconut oil is increases the resistant starch when you refrigerate the rice for 12 hours um and that prevents spike in blood sugar

Levels so I’m going to include a link to the video on how to make rice with coconut oil um in the caption check that out um for now I’m going to take half a cup of the rice made in coconut oil next I’m going to use chickpeas

These are canned chickpeas but you can also take the dry chickpeas and soak and boil them at home this was just more convenient and fast for me so I’m taking about 3/4 of a cup of chickpeas I’m going to add some cucumbers and some Tomatoes some onions and I’m going to use another

Protein Source arame these are soy beans um they are great source of protein I buy these Frozen packets half a cup of these adame is about 9 G in protein and only 90 calories so this is a great source of protein especially for vegetarians going to take some adame and

Add that to the mix um I’m out of cilantro Unfortunately today but I do have some fresh mint from my kitchen Garden so I’m just going to add that next I’m going to take some lime or lemon whatever you have at home and squeeze it next I’m going to add some seasonings

You can add salt red pepper garlic powder whatever you like I picked this up from Trader Joe’s it’s a chili lime and I really like the seasoning so I’m going to use this today at this point you can add some olive oil if you’d like but today

Instead of olive oil I’m going to use hummus so hummus you can buy from a store or you can make it at home home um I made it at home um using tahini sauce which is made from um dry roasted sesame seeds and then you mix in some chickpeas

And you mix in some olive oil and it tastes absolutely Divine I’ll make a separate video for hummus but for now if you have it at home great if not you can pick it up at a grocery store or you could just exclude it so I’m going to

Scoop out 1 to 2 tablespoon of hummus and just mix it in it looks so good I can’t wait to dig in now that our salad is ready we are going to start assembling everything together so we’re going to go back to our bowl with the Greek yogurt dressing

On the bottom and I’m going to sprinkle some dill and some crushed red pepper on it so I feel like Dill just adds a little bit of a flavor I don’t have a fresh one so I’m just going to use this today and to add a little bit of spice

Spice I’m going to add some crushed red pepper on top our base is ready and now we’re just going to add some salad we’re just going to spread it around now you can have this bowl as is it has about 24 G protein 350 calories

It’s going to be a very filling meal um I’m going to top this bowl with some grilled chicken tieka that I made in the air fryer um you can also use fish or if you vegetarian you can use um grilled tofu or grilled paneer um it’s really up

To you so I just got the chicken out of the air fryer and I’m going to top the salad bowl with some of this chicken ticker now I’m going to just squeeze some fresh lime juice on top a bit of salt and some sliced onions our salad bowl is ready look how

Beautiful it looks it’s packed with flavor with nutrients it has about 450 calories 45 G protein and 8 G fiber I’m going to go set up the dinner table for my family I do hope you tried and if you do don’t forget to tag me on Instagram bye for now