Dinner

Savory Rice and Oat Bowl with Green Tea Chickpeas Recipe

ByBen Miller December 11, 2025December 11, 2025

Introduction

This Savory Rice and Oat Bowl with Green Tea Chickpeas offers a nourishing and flavorful meal that’s both wholesome and satisfying. Combining tender chickpeas infused with green tea, hearty grains, and fresh vegetables, it’s perfect for a nutritious lunch or dinner.

A bowl with five distinct layers sits on a white marbled surface. The bottom layer is light brown cooked rice, topped on one side by fresh green spinach leaves with a smooth texture. Next to the spinach, there is a small mound of bright orange mashed sweet potato with some chopped green herbs sprinkled on top. Adjacent to that is a layer of cooked chickpeas in a yellowish beige color, also garnished with green herbs. Finally, there is a section of mixed seeds, mainly sunflower and pumpkin seeds, placed on top of the rice. The bowl is white and has a clean, simple look. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

250 gram Dried Chickpeas
2 tablespoon Green Tea Leaves
Salt, to taste
3 tablespoon Extra-Virgin Olive Oil
1 cup Brown Rice
1 cup Oat Groats
1 cup Pumpkin
2 tablespoon Mixed Seeds
40 gram Fresh Baby Spinach
Ground Black Pepper, to taste

Instructions

Step 1: Rinse the dried chickpeas thoroughly under filtered water. Place them in a bowl, add salt to taste, and cover with water. Let them soak for 8-12 hours or overnight.
Step 2: Drain and rinse the chickpeas again. Transfer them to a large pot, cover with fresh water, add salt to taste and the green tea leaves. Bring to a simmer, cover, and cook for about 1.5 hours until tender. Remove from heat and set aside.
Step 3: Cook the oat groats in boiling water according to package instructions. Drain and dress with a drizzle of extra-virgin olive oil.
Step 4: In a separate pot, cook the brown rice until tender. Drain if necessary.
Step 5: To serve, divide fresh baby spinach, pumpkin, brown rice, oat groats, and the green tea chickpeas evenly among four plates.
Step 6: Sprinkle each plate with ground black pepper, additional salt to taste, and the mixed seeds. Serve immediately and enjoy.

Tips & Variations

For extra flavor, roast the pumpkin beforehand with a sprinkle of herbs or spices before adding to the bowl.
Substitute oat groats with steel-cut oats or quinoa for a different texture.
If short on time, canned chickpeas can be used and gently simmered with green tea leaves for 15-20 minutes to infuse the flavor.
Add a squeeze of lemon juice or a drizzle of tahini for added brightness and creaminess.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or microwave until warmed through. Keep fresh spinach separate until serving to maintain its texture.

How to Serve

A white bowl sits on a white marbled surface, filled with five distinct layers arranged side by side. On the left, there is a layer of light brown cooked rice with a soft, fluffy texture. Next to it, fresh dark green spinach leaves lay flat with a smooth texture. In the center, a dollop of bright orange pureed squash topped with small green parsley leaves adds color and creaminess. To the right, light brown cooked bulgur grain with a slightly coarse texture is partially covered by a mix of sunflower and pumpkin seeds, light beige and green in color, scattered on top. Finally, in the bottom right, there are round, tan chickpeas sprinkled with chopped green herbs, showing a firm and smooth surface. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use regular tea instead of green tea for the chickpeas?

Yes, you can substitute green tea with black tea or herbal tea, but green tea adds a subtle, fresh flavor that complements the chickpeas best.

Do I have to soak the chickpeas overnight?

Soaking chickpeas helps reduce cooking time and improves digestibility. If short on time, you can use canned chickpeas or quick-soak by boiling them for a few minutes and then letting them sit for an hour before cooking.