Spiced Middle Eastern Rice with Black Beans and Chickpeas
Spiced Middle Eastern Rice with Black Beans and Chickpeas layers fluffy basmati with warm cumin, coriander, and turmeric, then folds in tender ground turkey, hearty legumes, and toasty pine nuts. Fresh cilantro and parsley brighten each bite, balancing gentle heat from cayenne. Serve it for a comforting weeknight dinner or as a crowd-pleasing main at casual gatherings.
- Prep15 mins
- Cook35 mins
- Serves8
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Spiced Middle Eastern Rice with Black Beans and Chickpeas, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 62 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 30 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 39
- Heart Health
- 86
- Metabolic
- 56
- Digestive
- 35
- Inflammatory
- 56
- Performance
- 58
- General Wellness
- 1
Heat olive oil in a large saucepan over medium heat. Add the garlic and cook for 1 minute. Stir in the rice, cumin, coriander, turmeric, and cayenne pepper. Cook, stirring, for 5 minutes, then add the stock and bring it to a boil. Lower the heat to low, cover, and simmer for 20 minutes.
- 2
Meanwhile, add the ground turkey to a large skillet over medium heat. Cook, stirring, until it is crumbly and evenly browned.
- 3
Gently stir the turkey, garbanzo beans, black beans, cilantro, parsley, and pine nuts into the cooked rice. Season with salt and black pepper.
- Calories 496.22 kcal High 25%
- Protein 32.04 g Good Source 64%
- Carbohydrate 54.66 g 20%
- Total Fat 16.79 g High 22%
- Saturated Fat 2.94 g Moderate 15%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 84.19 mg High 28%
- Sodium 1010.27 mg High 44%
- Dietary Fiber 10.03 g Good Source 36%
- Total Sugars 2.29 g --
- Added Sugars 0.05 g Low Source 0%
- Calcium 139.27 mg Moderate 11%
- Iron 6.72 mg Good Source 37%
- Potassium 370.66 mg Low Source 8%
- Vitamin A 62.22 mcg Low Source 7%
- Vitamin C 12.36 mg Moderate 14%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tree Nuts 🌰
About This Recipe
Spiced Middle Eastern Rice with Black Beans and Chickpeas is made with 15 ingredients and serves 8. It takes about 50 mins and is rated medium. Key ingredients include Basmati Rice, Black Beans, Cayenne Pepper, and Chicken Stock. Each serving provides about 496.22 kcal, and is a good source of protein.
Recipe Questions
- What is Spiced Middle Eastern Rice with Black Beans and Chickpeas made of?
- The main ingredients are Basmati Rice, Black Beans, Cayenne Pepper, Chicken Stock, Fresh Cilantro. The full list of 15 is above.
- How long does it take to make Spiced Middle Eastern Rice with Black Beans and Chickpeas?
- About 50 mins in total: 15 mins to prepare and 35 mins to cook.
- How many calories are in one serving?
- One serving provides about 496.22 kcal. The full nutrition breakdown is above.
- Is Spiced Middle Eastern Rice with Black Beans and Chickpeas easy to make?
- This recipe is rated medium, with 15 ingredients and 3 steps.
- Is Spiced Middle Eastern Rice with Black Beans and Chickpeas healthy?
- Spiced Middle Eastern Rice with Black Beans and Chickpeas has an easyChef Pro health score of 58/100. Per serving, it provides 496.22 calories and 32.04 g of protein, or 64% of the Daily Value. It is a good source of dietary fiber and iron. Worth noting per serving: sodium at 1010.27 mg (44% of the Daily Value) and saturated fat at 2.94 g (15% of the Daily Value). It contains Tree Nuts, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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