Greek Strapatsada with Chickpea Brown Rice Salad
Greek strapatsada pairs tender scrambled eggs with juicy tomatoes, garlic, feta, and fresh oregano, creating a creamy, tangy topping for warm brown rice. Chickpeas, Kalamata olives, parsley, and a lemon-tahini dressing add earthy richness and bright citrus notes, making this a hearty vegetarian meal for lunch or dinner.
- Prep15 mins
- Cook10 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Greek Strapatsada with Chickpea Brown Rice Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 59 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 14 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 53 / 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.
- 40
- Heart Health
- 81
- Metabolic
- 56
- Digestive
- 33
- Inflammatory
- 36
- Performance
- 46
- General Wellness
- 1
Shred the tomatoes with a box grater.
- 2
Heat the oil over medium heat in a large skillet. Stir in the grated tomato and garlic. Cook, stirring frequently, until the tomatoes are broken down and most of the water has evaporated, about 7 minutes.
- 3
Add the eggs, salt, and pepper to the tomato mixture. Cook until the eggs are set, gently stirring, about 3 minutes. They should be soft but not watery. Fold in the feta and oregano. Keep warm.
- 4
Stir together the rice, chickpeas, olives, parsley, and lemon zest in a large bowl. Whisk together the lemon juice and tahini in a small bowl, then pour the mixture over the rice mixture. Toss gently to coat. Serve the egg mixture over the rice mixture. If you like, sprinkle with additional tomato, oregano, and parsley.
- Calories 970.28 kcal High 49%
- Protein 36.76 g Good Source 74%
- Carbohydrate 149.72 g 54%
- Total Fat 29.38 g High 38%
- Saturated Fat 7.33 g High 37%
- Trans Fat 0.05 g High --
- Cholesterol 362.43 mg High 121%
- Sodium 613.99 mg High 27%
- Dietary Fiber 16.16 g Good Source 58%
- Total Sugars 1.8 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 206.52 mg Moderate 16%
- Iron 7.33 mg Good Source 41%
- Potassium 1076.76 mg Good Source 23%
- Vitamin A 101.59 mcg Moderate 11%
- Vitamin C 15.86 mg Moderate 18%
- Vitamin D 1.5 mcg Low Source 8%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Eggs 🥚
- Milk 🥛
- Sesame
- Tomatoes 🍅
- Garlic 🧄
About This Recipe
Greek Strapatsada with Chickpea Brown Rice Salad is made with 17 ingredients and serves 4. It takes about 25 mins and is rated medium. Key ingredients include Black Pepper, Brown Rice, Dried Lemon Peel, and Eggs. Each serving provides about 970.28 kcal, and is a good source of protein.
Recipe Questions
- What is Greek Strapatsada with Chickpea Brown Rice Salad made of?
- The main ingredients are Black Pepper, Brown Rice, Dried Lemon Peel, Eggs, Feta Cheese. The full list of 17 is above.
- How long does it take to make Greek Strapatsada with Chickpea Brown Rice Salad?
- About 25 mins in total: 15 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 970.28 kcal. The full nutrition breakdown is above.
- Is Greek Strapatsada with Chickpea Brown Rice Salad easy to make?
- This recipe is rated medium, with 17 ingredients and 4 steps.
- Is Greek Strapatsada with Chickpea Brown Rice Salad healthy?
- Greek Strapatsada with Chickpea Brown Rice Salad has an easyChef Pro health score of 46/100. Per serving, it provides 970.28 calories and 36.76 g of protein, or 74% of the Daily Value. It is a good source of dietary fiber, iron and potassium. Worth noting per serving: sodium at 613.99 mg (27% of the Daily Value) and saturated fat at 7.33 g (37% of the Daily Value). It contains Citrus, Eggs, Milk, Sesame, Tomatoes and Garlic, 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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