Sautéed Chickpea and Spinach Rice Bowl with Garlic Yogurt Sauce

By AislePrompt Editorial · Published 2026-08-05 · Updated 2026-08-05

A hearty Mediterranean-inspired rice bowl featuring sautéed chickpeas and spinach paired with a tangy garlic yogurt sauce. This Mediterranean-inspired rice and grain recipe (vegetarian), ready in about 35 minutes, pairs long grain white rice, water, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup long grain white rice
• 2 cups water
• 2 tbsp olive oil
• 1 can (15 oz) canned chickpeas (drained and rinsed)
• 4 cups fresh spinach
• 3 garlic cloves (minced)
• 1/2 cup plain Greek yogurt
• 1 tbsp lemon juice
• 1 tsp ground cumin
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 tsp red chili flakes

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Instructions

1. Step 1: Rinse 1 cup long grain white rice under cold water until water runs clear. Combine rice with 2 cups water and 1/2 tsp salt in a medium saucepan. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes until water is absorbed and rice is tender.
2. Step 2: While the rice cooks, heat 2 tbsp olive oil in a large skillet over medium heat. Add 3 minced garlic cloves and sauté for 1 minute until fragrant but not browned.
3. Step 3: Add 1 can (15 oz) drained and rinsed chickpeas, 1 tsp ground cumin, 1 tsp salt, 1/2 tsp black pepper, and 1/4 tsp red chili flakes to the skillet. Cook for 5 minutes, stirring occasionally, until chickpeas are heated through and lightly toasted.
4. Step 4: Add 4 cups fresh spinach to the skillet with chickpeas. Sauté for 2-3 minutes, stirring frequently, until spinach is wilted and tender.
5. Step 5: In a small bowl, whisk together 1/2 cup plain Greek yogurt and 1 tbsp lemon juice until smooth.
6. Step 6: To assemble, divide cooked rice into bowls, top with the chickpea-spinach mixture, and drizzle with the garlic yogurt sauce. Serve warm.