This savory, satiating dish is a great way to sustain your energy throughout the day with a heathy, fulfilling meal. I have been on a real chickpea kick lately, and for good reason. Not only are these beans proven to keep you fuller and energized longer, but they are an amazing source of veggie protein (15 grams per cup) and insoluble fiber (10 to 13 grams per cup) making this dish nourishing for your muscles, heart, and colon.
Although this dish can be enjoyed by all dosha types, it is best for Kapha individuals due to its ability to keep you full for longer periods, which will in turn prevent overeating, aid in weight loss, and help to control unhealthy cravings. If the brown rice is too heavy for you, this can always be substituted with quinoa which tends to be a bit lighter for those that do not do well with rice. Another option that I often enjoy is to reduce the amount of brown rice and increase the amount of greens, making this dish even better for both Kapha types and Kapha imbalances.
Between the healing properties of the chickpeas (garbanzo beans), collard greens, and the brown rice here is a quick list of some of the amazing health benefits this dish has to offer:
- Complete protein source containing all of the essential amino acids
- Incredible source of insoluble fiber, veggie protein, manganese, phosphorus, copper, iron, zinc and magnesium
- Excellent source of Vitamins A, B’s, K and folate
- Provides appetite control and sustained hunger making it a great meal option for weight loss
- Lowers LDL cholesterol, overall cholesterol and triglycerides
- Regulates blood sugar
- Supports colon, digestive and heart health
- Healthy oils and spices aid in digestion and absorption of nutrients
Chickpea and Greens Brown Rice Bowl Recipe
- Doshic effect: Vata↑,Pitta ↓, Kapha ↓
- Serves: 4 to 6
- Vegan and Vegetarian
- Prep time: 10 to 15 minutes
- Cook time (with canned beans): 25 to 30 minutes
- Cook time (with cooked beans): Varies depending on method of cooking the beans, 1 hour to 6 to 8 hours.
- Large pot, pressure cooker, or crock pot to cook beans (if using dried beans)
- Can opener (if using canned beans)
- Medium sauce pan
- Large sauté pan
- Knife and cutting board
- Small bowl
- Mixing spoon
For the beans:
- 6+ cups water (only if cooking from scratch)
- 1 cup garbanzo beans, uncooked (or two, 15 ounce cans)
For the rice:
- 2 1/4 cups water
- 1 cup of brown rice
- 1 tablespoon sunflower oil
- 1/8 teaspoon turmeric**
- 1 cinnamon stick
- 1/8 teaspoon salt
For the sauté:
- 5 large collard green leafs, stemmed and chopped into thin strips
- 2 tablespoons sunflower oil (use sesame oil for Vata)
- 1/4 teaspoon cumin seed, whole
- 1/4 teaspoon brown mustard seed, whole
- 1/3 cup minced onion
- Fresh ginger (2 inch cube), finely grated
- 1/2 teaspoon turmeric**
- 1/4 teaspoon cinnamon powder**
- 1/4 teaspoon cardamom powder**
- Dash cayenne pepper (optional, omit for Pitta)
- 1 small lime, juiced
- 2 teaspoons ume plum vinegar (substitute with equal amount of soy sauce, or 1/4 to 1/2 teaspoon of pink Himalayan salt)
Cooking the beans:
NOTE: If using canned beans, skip this step and simply add in the canned beans (strained) at the end.
- Soak beans overnight. The beans will double in size so be sure to use a large container with plenty of water.
- Drain out and discard the soaking water before boiling.
- Boil water and then reduce heat to medium. Add the soaked garbanzo beans and boil for 2 to 4 hours or until they are cooked all the way through and fairly mushy. Keep an eye on this process and add more water as needed.
- If you have a pressure cooker, this is a much quicker method and should be used instead.
- If you have a crock pot, fill it with water, add the garbanzo beans (no soaking needed!) and cook overnight on a high setting. They will be ready to go by the morning!
- Once fully cooked, drain the liquid, rinse, and set aside.
Cooking the rice:
- Boil 2 1/4 cups of water in a medium sauce pan.
- Reduce the heat to low-medium and add the rice, sunflower oil, turmeric, cinnamon stick, and salt.
- Cover, leaving a crack to avoid overflow.
- Cook for 30 to 40 minutes.
- Stir every 10 to 15 minutes.
- Once cooked to a desired softness, cover and let it sit for an additional 10 minutes.
Preparing the sauté:
- Wash and de-stem the collard greens.
- Cut them into thin strips about 1 to 2 centimeters in thickness.
- Heat the sauté pan on a medium heat and add 1 tablespoon of the oil.
- Once fairly hot, add the onion, cumin, and brown mustard seeds. Stir the seeds around and cook for 2 minutes.
- Add the collard greens and water and stir, allowing the oil and spices to coat the greens evenly.
- Place the lid on top.
- Turn the heat to low-medium and cook here for 5 to 7 minutes, stirring every 1 to 2 minutes.
Preparing the sauce:
- In a small bowl, add 2 tablespoons of oil and the ume plum vinegar (or substitution of choice)
- Squeeze in the juice of 1 small lime.
- Add in the ginger, turmeric, cinnamon, cardamom, and cayenne (if used).
- Stir until the spices are evenly mixed and completely dissolved.
Once everything is ready…
- Add the garbanzo beans and brown rice to the large sauté pot with the collard greens.
- Stir the 3 ingredient together until everything is evenly mixed.
- Pour on the sauce and stir again until the sauce is evenly distributed.
Enjoy this nourishing, healthy meal for lunch or dinner, with family and friends!