Healthy Protein Rice Hack: Transform White Rice in 5 Minutes
Why This Works: Chickpeas, edamame, and green peas contain powerful antioxidants like quercetin and isoflavones that neutralize inflammatory compounds in your body. The resistant starch created when cooking rice with legumes feeds beneficial gut bacteria, which produce anti-inflammatory compounds that reduce chronic inflammation. This combination provides complete protein and 8-10g fiber per serving, preventing blood sugar spikes that trigger inflammation.
Ingredients
- Choose ONE protein option
- Chickpea Rice Bowl: 1 cup dried chickpeas (soaked overnight) + 2 cups white rice
- Green Pea Rice Bowl: 1 cup frozen green peas + 2 cups white rice
- Edamame Rice Bowl: 1 cup frozen shelled edamame + 2 cups white rice
- 3-3½ cups water, if cooking in pot (or follow rice cooker instructions)
- Pinch of salt (optional)
Preparation
- Rinse 2 cups white rice under cold water until water runs clear. If using dried chickpeas, soak overnight and drain.
- Combine rice and 1 cup of your chosen protein in rice cooker or pot. Follow rice cooker instructions, or add 3-3½ cups water for stovetop. Cook rice. If using stovetop: bring to boil, reduce to low, cover and simmer 18-20 minutes.
- Let rest 5 minutes covered, fluff with fork, and serve warm. Adjust the protein-to-rice ratio to your taste—add more legumes for extra protein or keep it lighter if you prefer. My 2-year-old eats all the colorful beans and peas first, and this recipe is perfect for meal prep since it keeps in the fridge for 4-5 days or freezes beautifully for up to 3 months.
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