This quick 3-ingredient dinner takes advantage of foods you can keep stocked in your fridge and pantry for a fast, healthy meal the whole family will love. Want to kick it up a notch? Use a frozen vegetable blend that has added seasoning for extra flavor (just watch the sodium).

Lauren Grant
Source:, April 2018


Ingredient Checklist


Instructions Checklist
  • Cook frozen vegetables in the microwave according to package directions. Drain excess liquid and place the vegetables in a large bowl. Add rice, chickpeas, oil, salt and pepper; toss to combine.


Associated Recipes

Nutrition Facts

315.7 calories; protein 9.1g 18% DV; carbohydrates 48.2g 16% DV; exchange other carbs 3; dietary fiber 8.3g 33% DV; sugars 3.6g; fat 8.6g 13% DV; saturated fat 1.2g 6% DV; vitamin a iu 1251.5IU 25% DV; vitamin c 35mg 58% DV; folate 75.6mcg 19% DV; calcium 77.1mg 8% DV; iron 2.1mg 12% DV; magnesium 66.2mg 24% DV; potassium 235.1mg 7% DV; sodium 332.7mg 13% DV; thiamin 0.2mg 22% DV.