Garlicky Sumac Chicken & Chickpea Bowls with Basmati Rice, Lemony Hummus Sauce & Parsley
This hearty spiced chicken and rice bowl will fill you up and warm you through and through. Lemony sumac-spiced chicken is seared to a golden brown while chickpeas roast alongside red onion wedges in a garlicky olive oil until crispy. It’s all served over a bed of fragrant basmati rice. And since the secret’s always in the sauce, you’ll finish things off with a drizzle of herby lemon hummus and a vibrant sprinkle of fresh parsley.
Ingredients
Scaled from 2 servings
- 1 unit Chickpeas
- 1 unit Red Onion
- 1 teaspoon Garlic Powder
- ½ cup Basmati Rice
- 1 unit Chicken Stock Concentrate
- 10 ounce Chicken Breast Strips
- 1 teaspoon Sumac
- ¼ ounce Parsley
- 1 unit Lemon
- 4 tablespoon Hummus
- 2 teaspoon Olive Oil
- 2 teaspoon Cooking Oil
- Salt
- Pepper
Instructions
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• Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce. • Drain and rinse chickpeas; dry thoroughly with paper towels. (TIP: Be sure to remove as much moisture as possible—this will help reduce the popping that can happen as chickpeas roast!) Halve, peel, and cut onion into ½-inch-thick wedges.
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• Toss chickpeas and onion on a baking sheet with a drizzle of olive oil, half the garlic powder (you’ll use the rest later), salt, and pepper. • Roast on top rack, tossing halfway through, until chickpeas are crispy and onion is tender and lightly charred, 18-20 minutes.
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• Heat a drizzle of oil in a small pot over medium-high heat. Add rice, stock concentrate, and ¾ cup water (1½ cups for 4 servings); season with salt and pepper. Bring to a boil, then cover and reduce to a low simmer. Cook until rice is tender, 15-18 minutes. Keep covered off heat until ready to serve.
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• While rice cooks, pat chicken* dry with paper towels and cut into bitesize pieces if needed. Season all over with half the sumac (all for 4 servings), remaining garlic powder, salt, and pepper. • Heat a drizzle of oil in a large pan over medium-high heat. Add chicken in a single layer; cook, stirring occasionally, until browned and cooked through, 4-6 minutes. Transfer to a plate.
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• Strip parsley leaves from stems; mince leaves. Zest and quarter lemon. • In a small bowl, combine hummus, 2 tsp water (4 tsp for 4 servings), a pinch of parsley, a pinch of lemon zest, a squeeze of lemon juice (big squeeze for 4), and a drizzle of olive oil (large drizzle for 4).
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• Fluff rice with a fork; taste and season with salt and pepper. Stir in chicken. • Divide chicken-rice mixture between bowls and top with roasted chickpeas and onion. Drizzle with hummus sauce and garnish with remaining parsley. Serve with remaining lemon wedges on the side. *Chicken is fully cooked when internal temperature reaches 165°.*
Nutrition
Per serving
| Calories | 820 |
|---|---|
| Fat | 25 |
| Saturated fat | 3 |
| Cholesterol | 105 |
| Sodium | 1060 |
| Carbohydrates | 96 |
| Fiber | 9 |
| Sugar | 9 |
| Protein | 48 |