Recipe description
July 13, 2026
Spanish rice with chickpeas and spinach
Cozy Spanish rice with chickpeas and spinach for gentle, fiber-rich digestion.
High Fiber
Protein Rich
Digestion Friendly
88%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: wheat, egg, tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas, brown rice, and spinach.
- Includes diverse plant ingredients with polyphenols from spinach and spices.
- Balanced plant-based protein, healthy fats from olive oil, and slow-release carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Rice, brown
1
cup
Chickpea
1
cup
Spinach
2
cup
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Tomato, paste
1
tablespoon
Paprika powder
1
teaspoon
Seed, cumin
0.5
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Vegetable broth
2
cup
Instructions
1
Finely chop the onion and mince the garlic cloves.
2
Heat olive oil in a large pan over medium heat. Add onion and garlic, sauté for 3-4 minutes until softened.
3
Add tomato paste, paprika, and cumin to the pan. Stir and cook for 1 minute until fragrant.
4
Add brown rice to the pan and stir to coat with the spice mixture. Cook for 1 minute.
5
Pour in vegetable broth and bring to a boil. Reduce heat to low, cover, and simmer for 20 minutes.
6
Add chickpeas and continue cooking for another 10 minutes, or until rice is tender and liquid is absorbed.
7
Stir in spinach and cook for 2-3 minutes until wilted.
8
Season with salt and black pepper. Serve warm.
More Recipes For Your Gut
Nutrition
640 kcal
Calories
14 g
Protein
85 g
Carbohydrates
15 g
Fiber
6 g
Sugar
15 g
Fat
4 g
Saturated fat
1.5 g
Salt
FAQ
Is this dish vegetarian/vegan?
Yes—it's vegetarian and can be vegan if you use vegan broth; just check the ingredient labels.
Can I make this gluten-free?
Yes. Choose a gluten-free vegetable broth and check labels on tomato paste and spices; most ingredients are gluten-free, but verify.
Can I substitute spinach with another leafy green?
Yes—kale or Swiss chard work; adjust cooking time as needed.
How long does it take to cook from start to finish?
About 30-35 minutes total (20 minutes simmer, 10 more, then 2-3 minutes with the spinach).
How should I store leftovers?
Cool completely and refrigerate in an airtight container for 3-4 days; reheat gently.
Can I freeze it?
Yes, but the rice texture may change; freeze after cooking and use within 2-3 months; thaw and reheat.
How can I adjust the spice level?
Increase paprika and cumin for more heat, or reduce for milder flavor; smoked paprika adds a smoky note.
Can I use white rice instead of brown rice?
Yes, but white rice cooks faster; reduce the broth and cooking time accordingly.
What are the main nutritional benefits?
High fiber from chickpeas and brown rice; iron from spinach; polyphenols; supports a gut-friendly, plant-based diet.
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