This One-Pan Rice with Tuna and Chickpeas is the perfect dish for a busy weeknight dinner or for a relaxed weekend lunch next to a bottle of Spanish wine. Either way, it´s packed with flavors, loaded with heart-healthy protein and all done in about 30 minutes.
Serves 4
INGREDIENTS
2 tbsp extra virgin olive oil
1 small onion
4 cloves garlic
1 carrot
1 celery stick
1/4 tsp saffron threads
15.5 oz can chickpeas
2 cups vegetable broth
1 cup long grain rice
2 cans tuna in olive oil 5 oz each
2 tbsp chopped fresh parsley
pinch sea salt
dash black pepper
INSTRUCTIONS
Finely chop the onion, roughly chop the garlic, finely chop the carrot (peeled) and thinly slice the celery
Heat a large fry pan with a medium heat and add in the olive oil
After a couple of minutes add in the chopped vegetables, mix with the olive oil, once the vegetables are lightly sauteed, about 4 minutes, add in the saffron and season with sea salt & black pepper, mix together, then add in the canned chickpeas (drained & rinsed) and the vegetable broth, raise to a high heat and mix
Meanwhile, add the rice into a fine sieve and rinse under cold water until the water runs clear underneath, about 1 minute
Once the broth comes to a boil add in the rice, give it a mix so everything is well distributed, then place a lid on the pan and lower to a low-medium heat, simmer for 15 minutes or until all the broth has been absorbed, then remove from the heat and let it sit with the lid on
Meanwhile, drain the cans of tuna into a fine sieve with a bowl underneath, gently flake the tuna
After a couple of minutes remove the lid from the pan, add the drained tuna and the chopped parsley, gently flake the rice
Transfer into serving dishes and serve at once
