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Prep Time10 hours
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Cook Time20 min
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Serving1
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A single serving of chickpea bowl with rice gives only 365 kcal. Nevertheless, this rice bowl for weight loss with chickpea is still high in protein and fiber. This rice bowl can be your one pot meal without any addons.
Almost half the world’s population lives on rice as their main staple. For some people, it is hard to imagine no rice in their meal. Rice is high in carbs and hence its restricted use in the weight loss diet is advised.
Yet for those who want to have the heavenly feeling of eating rice during weight loss diet, may consider this chickpea rice bowl. Provided you don’t exceed the recommended rice portions in this chickpea bowl you are unlikely to break the calorie restriction. Hence portion control is always advised. Let’s see the highlights and how to make chickpea bowl with rice
Read more Chickpeas recipes for weight loss
Highlights of Chickpeas bowl with rice
- Despite adding rice to this bowl, the calories are restricted to 365 kcal only. So if you are following a 1200 to 1400 kcal diet, this rice bowl for weight loss will not overshot your daily calories restrictions.
- For adult females, this rice bowl provides with 27% of protein requirement of the day and 65% of daily’s fiber enough to make you feel full.
- High fiber from this chickpeas bowl may help you keep your gut health and bowl movement. This rice bowl also provides around 1/4th of your daily soluble fiber requirement helpful to manage your glucose levels as well as your cholesterol levels.
- Apart from macronutrients, this chickpeas bowl is also rich in B Vitamins. This rice bowl also gives you more than half the vitamin C and Vitamin D you need for a day.
- This low calorie chickpeas bowl calcium (25.12 %), phosphorus (40.89 %), magnesium (26.97 %), iron (52.88 % for male), magnesium, copper (62.22 %), zinc (20.09 %), potassium (15.07 %), chromium (85.71 %) and selenium (36.36 %).
- Although this gluten free recipe, people having lactose intolerance may skip curd chutney for accommodation in their PCOS/PCOD diet.
Ingredients
Chickpeas Curry
Dahi chutney
Rice
Chickpeas bowl with rice nutrition facts compared with male and female RDA
Serving size: 1 chickpeas bowl with rice
Calories in chickpeas bowl with rice
a. Calories in chickpeas bowl with rice are 364.84 kCal; as much as 18.24 % of male DRI of 2000 kCal. Therefore, it can attain 24.32 % of female DRI of 1500 kCal.
b. Protein forms 16.80 % of the calories
c. Carbs form 52.00 % of the calories in chickpeas bowl with rice.
d. Fats form 29.23 % of the calories.
Macros in chickpeas bowl with rice
a. Protein in chickpeas bowl with rice – 15.32 gm, particularly 20.43 % of male DRI of 75 gm. Further, it can complete 27.24 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in chickpeas bowl with rice – 47.43 gm, therefore, is 17.25 % of male DRI of 275 gm. Therefore, it can achieve 23.00 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in chickpeas bowl with rice – 11.85 gm, notably 17.77 % of male DRI of 66.67 gm. As a result, a woman gets 23.70 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in chickpeas bowl with rice – 16.38 gm, thus is, 43.11 % of male DRI of 38 gm. Consequently, females get 65.52 % of female DRI of 25 gm.
e. Soluble Fibre – 2.55 gm, particularly 25.50 % of male DRI of 10 gm. Consequently, females will get as much as 25.86 % of female DRI of 9.86 gm.
f. Total Free Sugar – 7.24 gm, which is not only 12.07 % of male DRI of 60 gm but also 14.48 % of female DRI of 50 gm.
Vitamins in chickpeas bowl with rice
a. Vitamin A – 83.3 mcg, as much as 9.26 % of male DRI of 900 mcg. Furthermore, women can get as much as 11.90 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.3 mg, particularly 25.00 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 27.27 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.32 mg, therefore, is 24.62 % of male DRI of 1.3 mg. Besides, women also get 29.09 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 2.17 mg, notably 13.56 % of male DRI of 16 mg and 15.50 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.35 mg, thus is, 26.92 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 18.4 mcg, therefore, is 61.33 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 187.06 mcg, as much as 46.77 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.13 mcg, particularly 5.42 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 70.96 mg, therefore, is 78.84 % of male DRI of 90 mg. Further, it is 94.61 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 2.69 mcg, notably 53.80 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.87 mg, thus is, 5.80 % of DRI of 15 mg for males and females.
l. Vitamin K – 21.8 mcg, as much as 18.17 % of male DRI of 120 mcg and 24.22 % of female DRI of 90 mcg.
Minerals in chickpeas bowl with rice
a. Calcium – 251.24 mg, particularly 25.12 % of DRI of 1000 mg for males and females.
b. Phosphorus – 286.2 mg, therefore, is 40.89 % of DRI of 700 mg for males and females.
c. Iron – 4.23 mg, notably 52.88 % of male DRI of 8 mg and 23.50 % of female DRI of 18 mg.
d. Magnesium – 107.88 mg, thus is, 26.97 % of male DRI of 400 mg and 34.80 % of female DRI of 310 mg.
e. Copper – 560 mcg, as much as 62.22 % of DRI of 900 mcg for males and females.
f. Manganese – 1.65 mg, particularly 71.74 % of male DRI of 2.3 mg and 91.67 % of female DRI of 1.8 mg.
g. Molybdenum – 50 mcg, therefore, is 111.11 % of DRI of 45 mcg for males and females.
h. Zinc – 2.21 mg, notably 20.09 % of male DRI of 11 mg. At the same time, women get 27.63 % of female DRI of 8 mg.
i. Chromium – 30 mcg, thus is, 85.71 % of male DRI of 35 mcg. Besides, women too get 120.00 % of female DRI of 25 mcg.
j. Selenium – 20 mcg, as much as 36.36 % of DRI of 55 mcg for males and females.
k. Cholesterol – 33.95 mg,
l. Potassium – 708.15 mg, as much as 15.07 % of DRI of 4700 mg for males and females.
m. Sodium – 80.62 mg, particularly 5.37 % of DRI of 1500 mg for males and females.
n. Omega 3 – 121.79 mg, therefore, is 20.30 % of DRI of 600 mg for males and females,
o. Omega 6 – 1311.67 mg, not only 218.61 % of DRI of 600 mg for males and females.
Directions
Rice
Take a pan add ½ tsp ghee, musted seeds, cinnamon stick.
Add washed rice and fry for 2 min.
Add 2/3 rd cup of water.
Cook it for 10 min.
Chickpeas recipe
Wash and soak chickpeas for 10 hours.
After 10 hours, rewash it, add some water, salt, and cinnamon stick.
Pressure cook it, separate.
Take a pan add ½ tsp ghee, chopped onion, chopped capsicum, cooked chickpeas, grated bottle gourd, turmeric, coriander powder, salt and chole powder.
Cover it and cook for 10 min.
Chickpeas recipe is ready to serve
Dahi chutney
In mixer add coriander leaves, mint leaves, green chili, ginger and garlic.
Grind it as fine paste.
Now add hung curd, chat masala, salt, black pepper powder.
Mix well. Dahi chutney is ready to serve.
Now prepare your chickpea bowl with rice, enjoy the meal.
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