Easy Brown Rice Pilaf with Spring Vegetables

Easy Brown Rice Pilaf with Spring Vegetables

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From: EatingWell.com, April 2018

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).

Ingredients 4 servings

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  • 2 (10 ounce) packages steamable frozen spring vegetables
  • 2 cups cooked brown rice (see associated recipe)
  • 1 (15 ounce) can no-salt-added chickpeas, rinsed
  • 2 tablespoons extra-virgin olive oil
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper


  • Prep

  • Ready In

  1. 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.

Nutrition information

  • Serving size: 1½ cups
  • Per serving: 316 calories; 9 g fat(1 g sat); 8 g fiber; 48 g carbohydrates; 9 g protein; 76 mcg folate; 0 cholesterol; 4 g sugars; 0 g added sugars; 1,252 IU vitamin A; 35 mg vitamin C; 77 mg calcium; 2 mg iron; 333 mg sodium; 235 mg potassium
  • Nutrition Bonus: Vitamin C (58% daily value), Vitamin A (25% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 2½ starch, 1½ fat, 1½ vegetable, ½ lean protein

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