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+ servings

Harissa Chickpeas Rice Bento Box

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This vibrant Harissa Chickpeas Rice Bento Box is a delightful meal that celebrates flavor and color! With tender chickpeas spiced with aromatic harissa, fluffy rice, fresh arugula, and earthy mushrooms, this dish brings together contrasting textures and tastes. It’s simple enough to customize according to your preferences, so feel free to play around with the ingredients. A sprinkle of fresh dill and a touch of cracked black pepper finish it off perfectly. Let’s create a bento box that’s not only pleasing to the eye but also nourishing for the body!
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 2
Course: Low-FODMAP Diet
Cuisine: Low-FODMAP Diet
Calories: 550

Ingredients
  

  • 200 g cooked chickpeas
  • 150 g basmati rice
  • 100 g button mushrooms, sliced
  • 50 g fresh arugula
  • 2 tbsp harissa paste
  • 1 tbsp olive oil
  • 1 tbsp fresh dill, chopped
  • 1/2 tsp cracked black pepper
  • to taste Salt
  • 500 ml water (for cooking rice)
  • (for serving) Lemon wedges optional
  • Extra vegetables like bell peppers or carrots, thinly sliced optional

Equipment

  • Medium saucepan
  • Griddle or frying pan
  • Large mixing bowl
  • Serving bento box or container
  • Rice cooker (for convenience)

Method
 

  1. In a medium saucepan, bring 500 ml of water to a boil. Add the basmati rice and a pinch of salt. Reduce heat, cover, and simmer for 15-18 minutes, or until the rice is cooked and all water is absorbed.
  2. While the rice cooks, heat the olive oil in a frying pan over medium heat. Add the sliced mushrooms and sauté for 4-5 minutes until they are softened.
  3. Stir the cooked chickpeas into the pan with the mushrooms. Add the harissa paste and cook for another 5 minutes, stirring occasionally, until everything is heated through. Adjust seasoning with salt if needed.
  4. In a mixing bowl, fluff the cooked rice with a fork. Then, divide the rice between two bento boxes or containers.
  5. Top the rice with the harissa chickpea and mushroom mixture, followed by a generous handful of fresh arugula.
  6. Sprinkle the chopped dill and cracked black pepper over the top for added flavor. Serve with lemon wedges on the side if desired.
  7. Allow the bento boxes to rest for about 5 minutes before closing them, to let the flavors meld nicely.

Nutrition

Calories: 550kcalCarbohydrates: 75gProtein: 18gFat: 15gSodium: 300mgPotassium: 600mgFiber: 12gSugar: 5gVitamin A: 1500IUVitamin C: 20mgCalcium: 70mgIron: 3.5mg

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