For authentic Greek flavor, substitute two teaspoons chopped fresh oregano for dried.The combination of beans, like garbanzo beans, and rice, preferably whole grain rice, is a complete source of protein and fiber. Protein is crucial for muscle repair, but it does not actually build muscle.


Credit: Becky Luigart-Stayner

Recipe Summary test

10 servings (serving size: 1 cup)


Ingredient Checklist


Instructions Checklist
  • Cook rice according to package directions, omitting salt and fat. Cool to room temperature; set aside.

  • Combine boiling water and sun-dried tomatoes in a bowl; let stand 30 minutes or until soft. Drain and cut into 1-inch pieces.

  • Heat 1 1/2 teaspoons oil in a large skillet over medium-high heat. Add spinach and garlic; sauté 3 minutes or until spinach wilts. Combine rice, tomatoes, spinach mixture, cheese, and next 5 ingredients (through chickpeas). Drizzle with remaining 1 tablespoon oil; toss gently to coat. Sprinkle with nuts; serve with lemon wedges, if desired.

Nutrition Facts

288 calories; calories from fat 30%; fat 9.5g; saturated fat 2.6g; mono fat 3.6g; poly fat 1.7g; protein 10.3g; carbohydrates 41.8g; fiber 4g; cholesterol 8mg; iron 3.4mg; sodium 713mg; calcium 110mg.