Brown Rice Bowl with Sautéed Broccoli, Carrots & Chickpeas
The brown rice bowl with sautéed broccoli, carrots, and chickpeas is a meal that doesn’t feel heavy, doesn’t demand effort, and yet leaves you genuinely satisfied. It’s simple food, but it carries a sense of balance that your body immediately recognizes.As the broccoli softens in the pan and the carrots release their gentle sweetness, the kitchen fills with the aroma of garlic warming in olive oil. It’s not loud or overpowering, just enough to make you pause and breathe in. The chickpeas turn lightly golden at the edges, adding that subtle bite that makes every spoonful more interesting. When everything comes together over the nutty warmth of brown rice and finishes with a squeeze of lemon, the bowl suddenly feels alive 🫀bright, grounding, and deeply comforting all at once.What makes this dish special isn’t just how it tastes, but how it makes you feel afterward. You feel full, but not sluggish. Energized, but not restless. The fiber from the vegetables and chickpeas settles your digestion, the whole grain keeps your energy steady, and the olive oil adds just enough richness to keep cravings quiet. It’s a meal that supports you quietly in the background while letting you enjoy every bite in the moment.This bowl is a reminder that eating well doesn’t require complexity, only intention. You can eat generously, enjoy real flavor, and still stay aligned with your health goals. It’s everyday food at its best; honest, satisfying, and perfectly in tune with the spirit of Feast Big; Stay Fit.
Brown Rice Bowl with Sautéed Broccoli, Carrots & Chickpeas
Amount per Serving
Calories
830
% Daily Value*
Fat
16
g
25
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
4
g
Monounsaturated Fat
7
g
Sodium
147
mg
6
%
Potassium
1519
mg
43
%
Carbohydrates
147
g
49
%
Fiber
25
g
104
%
Sugar
16
g
18
%
Protein
30
g
60
%
Vitamin A
11601
IU
232
%
Vitamin C
130
mg
158
%
Calcium
223
mg
22
%
Iron
9
mg
50
%
* Percent Daily Values are based on a 2000 calorie diet.
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Cooking Intructions
Cook 1 cup of brown rice in 2 cups of water to get 2 cups of cooked brown rice. Fluff with a fork and keep warm.
1 cup brown rice
Heat 1 tbsp olive oil in a large pan or skillet over medium heat.
1 tbsp olive oil
Add Broccoli florets, chopped carrots and sauté for 4–5 minutes, stirring occasionally, until the vegetables start to soften but still remain vibrant and slightly crisp.
3 cup broccoli florets, 1 cup carrots
Add Rinsed chickpeas, Minced garlic, Salt & black pepper into the pan and cook for another 5–7 minutes, stirring occasionally, until Chickpeas are heated through, Garlic is fragrant and Vegetables are tender-crisp.
15 oz chickpeas, ½ tsp garlic, 2 pinch Salt, 2 pinch Black pepper
Divide the warm brown rice between two serving bowls. Top generously with the sautéed broccoli, carrots, and chickpeas.
Squeeze fresh lemon juice over the bowls just before serving for brightness and improved digestion.
2 tsp Fresh lemon juice
Notes
1️⃣ Make It Extra Flavorful
Boost flavor without extra calories by adding:
½ tsp cumin powder
¼ tsp smoked paprika
¼ tsp black pepper + chili flakes
¼ tsp turmeric for anti-inflammatory benefits
A dash of soy sauce or tamari(if sodium allows)
2️⃣ Chickpea Texture Tip
For crispy chickpeas: sauté them separately for 3–4 minutes before adding vegetables.
This gives a roasted texture without oven baking.
3️⃣ Vegetable Swaps
You can rotate vegetables based on availability:
Zucchini
Bell peppers
Green beans
Cauliflower
Spinach (add at the end)
4️⃣ Make It Low-Carb or Keto-Style
Swap brown rice with:
Cauliflower rice
Zucchini noodles
Shirataki rice
This keeps the dish very diabetes-friendly and weight-loss focused.
5️⃣ Meal-Prep Friendly
Stores well for 2–3 days in the refrigerator.
Keep rice and vegetables separate for best texture.
Reheat gently in a pan with a splash of water.
6️⃣ Add Healthy Crunch
Top with:
Toasted pumpkin seeds
Sunflower seeds
Crushed peanuts or almonds (very small quantity)
7️⃣ Protein Boost Options
For higher protein:
Add grilled tofu or paneer
Add tempeh
Add lentils (¼ cup per serving)
8️⃣ Don’t Skip the Lemon
Lemon:
Enhances mineral absorption
Supports liver enzymes
Brightens the overall flavor
It’s the finishing touch that makes the bowl feel fresh.
