Moroccan Rice with Chick Peas + Raisins

DRAGON BITES carb-counted recipe

A family-friendly, mostly healthy (sometimes treat-y!) simple recipe for families living well with type 1 diabetes.

Quick and easy, one-pot meal… healthy, all-natural ingredients… gluten-free and dairy-free... low on the Glycemic Index.

We have this meal often in our home. It’s a favourite taste for the kids, and a welcome time-saver for me on those “oops! I forgot to get something out of the freezer and need to feed the fam within half an hour” evenings. The cinnamon, cumin and garlic give a hint of North African flavours without over-powering the palette.

The chick peas and basmati rice make this a low glycemic meal, which means the slower rate of digestion may lead to lows if all the insulin is delivered up front as a normal bolus. So instead in our family we match insulin delivery to the slower rate of digestion by using a combo bolus of 50% up front and 50% extended over 3 hours. (But of course your diabetes may vary… use your own individualized split and duration to manage post-meal blood sugars.)

Low-Carb? No
Gluten-free? Yes.
Dairy-free? Yes
Nut-free? No

Prep: 10 mins
Cook: 20 mins to cook the rice, plus 10 minutes to cook the combined dish
Ready in: 40 mins



3 tbsp Olive Oil
¾ cup Onion, finely chopped (8g of carbs)
2 Cloves of Garlic, minced
2 tsp Cumin
1 tsp Cinnamon

5 cups Cooked Brown Basmati Rice (225g of carbs)
1 – 540 mL can Chick Peas, drained and rinsed (58g of carbs)
1/3 cup Raisins (38g of carbs)
1/3 cup Cashews (12g of carbs)



Sauté onions and garlic in the olive oil over medium heat until soft, about 3 minutes. Stir in cumin and cinnamon; sauté for another minute.


Add rice and stir to coat.


Add chick peas, cashews, and raisins. Stir and heat through.


Total yield: ~8 cups (~1200g finished weight).
Total carbs: 340g
Carb Content by Volume: 1 cup of rice & beans contains 42g carbs.
Carb Content by Weight: 100g serving of rice & beans contains 29g of carbs, for a Carb Factor = 0.29.

What is a Carb Factor? How Do I Use It?

By Cup or By Weight?

Please don’t rely exclusively on my carb counting! Nutritional information is given for general information only, and will vary depending on the amount, type and brand of ingredients you choose - Please verify your carb and fat content when you make your own version of this recipe.