Chickpea Quinoa Rice (Meal-Prep Staple)
鹰嘴豆藜麦饭 · pan chinese cuisine
Inspired by fitness meal-prep content, this recipe combines chickpeas (soaked until soft and tender when cooked) with quinoa and white rice so the grains stay distinct and the overall texture stays approachable. Portion the cooked rice into single servings and freeze; reheat by microwaving for 4 minutes or steaming over boiling water for 20 minutes.
Fiona AldridgeUK mum of three, sourdough starter named Barry is four years old. I bake through my nan's recipe box and post the wins and the collapsed sponges.Nutrition & allergens
No supported allergens detected from surveyed ingredients.
Some ingredients are not yet allergen-surveyed; this label is not exhaustive.
Per serving (6 servings)
- Energy (kcal)
- 207.3(Main ingredients only; seasoning not counted)
- Protein (g)
- 8.7(Main ingredients only; seasoning not counted)
- Fat (g)
- 2.7(Main ingredients only; seasoning not counted)
- Carbs (g)
- 37(Main ingredients only; seasoning not counted)
- Sodium (mg)
- 210.9(Main ingredients only; seasoning not counted)
Estimated from verified ingredient data for the original formula — not lab values, and one dish is not a full meal.
Techniques you'll use
- Steaming ↗
Cook with moist vapor for tender, clean-tasting results.
Steps
- 1
Step 1720 min
Soak the chickpeas overnight.
✅ Done when: The chickpeas are fully submerged and have plumped and swollen after an overnight soak.
- 2
Step 2120 min
Soak the quinoa for 2 hours, then rub and rinse it clean.
✅ Done when: After 2 hours the quinoa is softened and the rubbing water runs clear when rinsed.
- 3
Step 3
Rinse the white rice twice.
✅ Done when: The rice has been washed through two rinses, with the water poured off after each.
- 4
Step 4
Low heat
Combine the chickpeas, quinoa, and rice in the rice cooker, add 350 g of water (about the amount you would use for plain white rice), and cook on the white rice setting.
✅ Done when: The rice cooker has finished its white rice cycle and the grains are distinct with tender, soft chickpeas.
- 5
Step 5
Divide the cooked rice into 6 portions of about 150 g each and freeze them for storage.
✅ Done when: You have six individually wrapped rice portions of roughly 150 g each (about 910 g cooked total).
To reheat from frozen, microwave a portion for 4 minutes or steam it over water for 20 minutes.
✅ Done when: The portion is heated all the way through, with separate, fluffy grains.
- 7
Step 7
Serve the rice as part of a complete light meal and enjoy it guilt-free.
✅ Done when: The reheated rice is ready to eat as the staple of your meal.