Wild Rice Chickpea Supreme

This mouth-watering savory chickpea casserole features fresh herbs, almonds and long grain and wild rice.

This sponsored recipe is brought by Uncle Ben’s as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

Recipe by Alexandra Caspero MA, RD


  • 1 box Uncle Ben’s Long Grain and Wild Rice, Original Recipe
  • 3 tablespoons unsalted butter
  • 1/3 cup chopped onion
  • ¼ cup all-purpose flour
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 cup whole milk
  • 1 cup low-sodium vegetable broth
  • 2 cups cooked, no-salt added chickpeas (drained and rinsed, if using canned)
  • 1/3 cup diced pimentos
  • 1/3 cup chopped parsley
  • ¼ cup slivered almonds
  • ¼ cup plain breadcrumbs

Preheat oven to 425°F. Cook rice and contents of seasoning packet according to package directions. While rice is cooking, melt butter in a large saucepan. Add onion and cook over low heat until tender. Stir in flour, salt and pepper. Gradually stir in whole milk and broth. Cook, stirring constantly, until thickened. Stir in chickpeas, pimentos, parsley, almonds and cooked rice. Pour into a greased 2-quart casserole dish. Bake uncovered for 25-30 minutes. Remove from oven and top with breadcrumbs. Cook another 5 minutes until breadcrumbs are toasted. Garnish with more parsley, if desired, and serve. Makes 6 servings.

Nutrition Information

Serving Size: about 1 cup

CALORIES 300; TOTAL FAT 11g; SAT. FAT 5g; CHOL. 19mg; SODIUM 554mg; CARB. 42g; FIBER: 5g; SUGARS 5g; PROTEIN 10g

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Alexandra Caspero
Alexandra Caspero, MA, RD, CLT, is a registered dietitian and nutrition expert with a passion for health and wellness. Alex is a nationally recognized nutritionist and appears regularly on TV, print and social media. She was most recently featured in Runner's World, Men's Health, Fitness, Shape Magazine & Vogue. As the campus dietitian, director of wellness and adjunct instructor at University of the Pacific, Alex teaches what she preaches. Through innovative programs and services, Alex inspires students to become their healthiest selves. Her blog, DelishKnowledge, focuses on making whole-food eating deliciously simple. Alex also dishes out delicious tips to her thousands of social media followers.