Chickpea pilaf with vegetables and brown rice

Ingredients

• cooked chickpeas: 3/4 cup, about 170 g
• cooked brown rice: 3/4 cup, about 150 g
• carrots: 1-2 pcs, about 70 g
• olive oil: 1 tbsp, about 10 g
• herbs: 1 handful, about 10 g

Instructions

1. Measure the ingredients to the portion indicated.
2. Cook gently: boil, bake or braise.
3. Plate it up and don't add oil/sauces beyond the allowance.

Nutrition

No common allergens

Swaps

• Legumes can be swapped for one another, cooked, at the same weight.
• If legumes don't sit well, swap them for chicken/fish/tofu 120-150 g and add vegetables.
• The grain can be swapped for buckwheat, brown rice, bulgur or quinoa, cooked, 150-170 g.
• If you're cutting carbs, replace half the grain with vegetables 150-200 g.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.

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