Serving size

1 person 2 people 4 people

Ingredients

2 tbsp tomato puree
80g coconut yoghurt (use half)

(Organic Coconut Milk (98%) (Organic Coconut, Filtered Water), Thickener: Organic Tapioca Starch, Live Vegan Cultures)
230g chickpeas (use half)

(Chickpeas, water, salt)
80g brown rice

(brown rice (100%))
1 handful of fresh flat-leaf parsley (use half)
80g baby spinach (use half)
1 onion (use half)
10g flaked almonds (use half) (Nuts)
1 tbsp baharat spice (use half)

(Paprika, Black Peppercorns, Cumin, Cloves, Coriander Seed, Cinnamon, Cayenne, Nutmeg, Cardamom)
2 garlic clove
110g baby plum tomatoes (use half)

Allergens

Contains: Nuts

Nutritional Information

Typical values	per 100g	per portion
Energy	154Kcal	691Kcal
	643kJ	2890kJ
Fat	4.7g	21g
of which saturates	1.9g	8.7g
Carbohydrates	17g	77g
of which sugars	3.1g	14g
Protein	4.7g	21g
Salt	0.22g	0.98g
Fibre	3.4g	15g

Ingredients

230g chickpeas

(Chickpeas, water, salt)
2 garlic clove
110g baby plum tomatoes
80g brown rice

(brown rice (100%))
1 handful of fresh flat-leaf parsley
1 tbsp baharat spice

(Paprika, Black Peppercorns, Cumin, Cloves, Coriander Seed, Cinnamon, Cayenne, Nutmeg, Cardamom)
1 onion
2 tbsp tomato puree
10g flaked almonds (Nuts)
80g coconut yoghurt

(Organic Coconut Milk (98%) (Organic Coconut, Filtered Water), Thickener: Organic Tapioca Starch, Live Vegan Cultures)
80g baby spinach

Allergens

Contains: Nuts

Nutritional Information

Typical values	per 100g	per portion
Energy	132Kcal	507Kcal
	554kJ	2122kJ
Fat	4.9g	19g
of which saturates	2.2g	8.3g
Carbohydrates	11g	43g
of which sugars	2.7g	10g
Protein	4.4g	17g
Salt	0.25g	0.96g
Fibre	3.5g	13g

Back

Vegan Prep in 10 1/3 daily fibre

Baharat Chickpeas & Parsley Rice

Prep time: 0 mins

Total time: 30 mins

Cuisine: Middle Eastern

Food group: Vegan

Chickpeas are real kitchen heroes: not only versatile but they absorb all kinds of flavour. Simmer them here with allspice, cinnamon and saffron. Serve on parsley rice and cooling coconut yoghurt to balance it out.

Cooking Instructions

The protein cooking time listed in this recipe has been updated.

As of December 2025, we've revised cooking times for all our proteins to reflect improved food safety guidance.

Check out the latest recommended times in our Cooking Guidelines.

Bring a large saucepan filled with salted hot water to a boil. Add the rice and boil for 25-30 mins, until cooked, then drain. Return to the pan and set aside.
Finely slice the onion. Finely chop or crush the garlic. Halve the tomatoes. Heat a large frying pan on medium-high heat. Add the almonds and toast for 2-3 mins, turning occasionally, until golden. Remove from the pan and set aside.
Drain and rinse the chickpeas. Reheat the almond pan with 1/2 tbsp oil on medium heat. Add the onion and cook for 3 mins. Add the garlic and cook for 2 mins. Add the baharat spice and tomato puree, cook for 1 min, then add the chickpeas, tomatoes, spinach and 200ml hot water (100ml for 1 person). Season with black pepper. Bring to a boil then simmer for 10 mins, until thickened.
Make the coconut sauce; roughly chop the parsley. Place the yoghurt in a small bowl and mix with a pinch of parsley. Stir the remaining parsley through the cooked rice.
Serve the parsley rice topped with the baharat chickpeas. Sprinkle over the toasted almonds and serve the coconut sauce on the side.