Vibrant Mediterranean Tomato Rice Pilaf
By Rebecca St.Clair
This bold and flavourful Mediterranean tomato rice pilaf is an easy one-pot recipe that’s as nourishing as it is flavourful.
Earthy soft chickpeas, aromatic rice, cooked in a bright tomato and herb sauce. This pilaf is perfect for busy weeknights or serving to dinner guests with its rustic charm and irresistible flavour.
This recipe is hearty enough to stand on its own as a delicious meat-free meal, with a generous helping of protein rich chickpeas. It also pairs perfectly as a vibrant side dish for grilled fish or chicken.
Why You’ll Love This Recipe
Easy one-pot meal – This meal cooks up in no time and all in one pan, so clean up is a breeze.
Bold flavours – A vibrant tomato sauce, fragrant herbs, and garlic round out the flavour profile for this hearty meal.
Wholesome – Nutrient dense plant based protein and vibrant tomatoes are a powerhouse of nutrition that will leave you satisfied.
How to store Mediterranean Tomato Rice Pilaf
This is a great recipe for meal prep because is stores extremely well.
Fridge
- Allow the pilaf to cool to room temperature.
- Cover completely in plastic wrap of store in an airtight container.
- Store in the fridge for up to 4 days.
Freezer
- Allow the pilaf to cool to room temperature.
- Place the pilaf in an airtight container.
- Store in the freezer for up to 3 months.
Substitutions
The chickpeas in this recipe can be replaced by your favourite type of canned or prepared dried bean. If you are not following a plant based diet, cooked chicken breast pairs perfectly with this dish.
The fresh rosemary in this recipe can be substituted with 1 teaspoon of dried rosemary or your favourite herbs, like basil, oregano, or parsley.
The rice can be replaced with couscous, riced cauliflower, or quinoa. Make sure to adjust the liquid ratio accordingly.
Ingredients
Shallot – This can be replaced by the same amount of onion.
Garlic – Minced fresh garlic provides a ton of flavour.
Canned tomatoes – To make this recipe no chop and easy, purée a can of crushed tomatoes instead of using fresh.
Rice – Use your favourite style of rice and cook to the time according to the package directions.
Chickpeas – Either prepared dried or canned chickpeas will work for this recipe.
Rosemary – Adds the perfect woodsy fragrant taste and aroma.
Olive oil – This healthy fat provides flavour.
Salt/pepper – Taste.
How to make Mediterranean Tomato Rice Pilaf
- Rinse and drain 1 can of chickpeas or prepare dried chickpeas.
- In a large Dutch oven or a large deep pan on medium-high heat, add 2 Tablespoons of olive oil.
- Add in 1 minced shallot and fry, stirring occasionally, until translucent.
4. To the pan, add in 3 cloves of minced garlic and fry along with the shallot for 1 to 2 minutes or until just starting to colour.
5. Add in the rice and diced fresh rosemary. Stir to coat in the oil and fry for 1 to 2 minutes more.
6. Add in 1 can of crushed tomatoes (or purée a can of diced or whole tomatoes) and add to the rice.
7. Stir in 1 cup of water, chickpeas, and 1/2 teaspoon of salt.
8. Reduce the heat to a simmer, cover and cook the rice for the time according to the package directions.
9. Remove from the heat, stir and serve.
Hungry for some more vegetarian recipes? Hop over here!
Mediterranean Tomato Chickpea Pilaf
This tomato rice pilaf is an easy one-pot recipe that’s as nourishing as it is flavourful. Earthy soft chickpeas, aromatic rice, cooked in a bright tomato and herb sauce.
Ingredients
- 2 Tablespoons olive oil 30 ml
- 1 shallot
- 3 cloves garlic
- 1 can crushed tomatoes
- 1 cup rice 200 g
- 1 cup water 250 ml
- 1 can chickpeas
- 3 Tablespoons fresh rosemary
- salt and pepper to taste
Instructions
- Rinse and drain 1 can of chickpeas or prepare dried chickpeas.
- In a large Dutch oven or a large deep pan on medium-high heat, add 2 Tablespoons of olive oil.
- Add in 1 minced shallot and fry, stirring occasionally, until translucent.
- To the pan, add in 3 cloves of minced garlic and fry along with the shallot for 1 to 2 minutes or until just starting to colour.
- Add in the rice and diced fresh rosemary. Stir to coat in the oil and fry for 1 to 2 minutes more.
- Add in 1 can of crushed tomatoes (or purée a can of diced or whole tomatoes) and add to the rice.
- Stir in 1 cup of water, chickpeas, and 1/2 teaspoon of salt.
- Reduce the heat to a simmer, cover and cook the rice for the time according to the package directions.
- Remove from the heat, stir and serve.
Notes
Use your favourite type of rice and cook to the time according to the package directions. The chickpeas can use either prepared dried or canned.
Nutrition Information
Yield
6Serving Size
1Amount Per Serving Calories 157Total Fat 6gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 5gCholesterol 0mgSodium 194mgCarbohydrates 22gFiber 4gSugar 3gProtein 5g
Nutrition information isn’t always accurate.
