One-Pan Rice with Tuna & Chickpeas | CRAZY Good 30 Minute Recipe

This One-Pan Rice with Tuna & 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.

The best part about this recipe is that it´s made with basic pantry staples. Such as rice, canned chickpeas and canned tuna. To flavor the rice, I used saffron, which is very typical in Spain. But you can also use ground turmeric as a substitute.

For the rice I used long grain rice. Which is easily findable at most supermarkets around the world. However, you can use any type of rice you like here. Just make sure to check the package instructions, as the liquid to rice ratios might be different than suggested in the recipe card.

TIPS & TRICKS to Make this Recipe: You can make this rice ahead of time and store in the fridge (up to 5 days) or freezer (up to 3 months). To reheat, just add in a bit of liquid to ensure the rice is not too dry.

Key Ingredients & Cookware I used in this Recipe:
MY COOKWARE
MY CHEF´S KNIFE
EXTRA VIRGIN SPANISH OLIVE OIL
SAFFRON I USED

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Watch the Video Below on How to Make this One-Pan Rice with Tuna & Chickpeas

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One-Pan Rice with Tuna & Chickpeas

Course Main Course

Cuisine Spanish

Prep Time 5 minutes

Cook Time 30 minutes

Servings 4

Calories 444 kcal

Author Albert Bevia @ Spain on a Fork

Ingredients

• 2 tbsp extra virgin olive oil 35 ml
• 1 small onion
• 4 cloves garlic
• 1 carrot
• 1 celery stick
• 1/4 tsp saffron threads .17 grams
• 15.5 oz can chickpeas 440 grams
• 2 cups vegetable broth 480 ml
• 1 cup long grain rice 180 grams
• 2 cans tuna in olive oil 5 oz / 140 grams each
• 2 tbsp chopped fresh parsley 8 grams
• pinch sea salt
• dash black pepper

Instructions

1. Finely chop the onion, roughly chop the garlic, finely chop the carrot (peeled) and thinly slice the celery

2. Heat a large fry pan with a medium heat and add in the olive oil

3. 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

4. Meanwhile, add the rice into a fine sieve and rinse under cold water until the water runs clear underneath, about 1 minute

5. 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

6. Meanwhile, drain the cans of tuna into a fine sieve with a bowl underneath, gently flake the tuna

7. After a couple of minutes remove the lid from the pan, add the drained tuna and the chopped parsley, gently flake the rice

8. Transfer into serving dishes and serve at once, enjoy!

Recipe Notes

Get the Saffron I used to make this Recipe

Nutrition Facts

One-Pan Rice with Tuna & Chickpeas

Amount Per Serving

Calories 444 Calories from Fat 108

% Daily Value*

Fat 12g18%

Saturated Fat 2g13%

Polyunsaturated Fat 3g

Monounsaturated Fat 6g

Cholesterol 30mg10%

Sodium 589mg26%

Potassium 480mg14%

Carbohydrates 58g19%

Fiber 7g29%

Sugar 2g2%

Protein 27g54%

Vitamin A 2752IU55%

Vitamin C 6mg7%

Calcium 79mg8%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.

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