Peanut Chickpea Rice Bowl Recipe
Introduction
This peanut chickpea rice bowl is a vibrant and satisfying meal packed with crunchy roasted chickpeas, fresh vegetables, and a tangy peanut dressing. It’s a perfect balance of flavors and textures that comes together quickly for a wholesome lunch or dinner.
Ingredients
- 2 x 400g cans of chickpeas, drained and dried using kitchen paper
- Small bunch of coriander, finely chopped (save some extra whole leaves to serve, optional)
- 1 carrot, cut into matchsticks (no need to peel)
- ½ cucumber, seeds scooped out and cut into half-moons
- ½ red cabbage, finely shredded
- 400g brown rice, cooked
- Sesame seeds, crispy onions or sliced red chilli, to serve
- 4 tbsp crunchy peanut butter
- 3 tsp reduced salt soy sauce
- 1 lime, juiced
- 1 tbsp chilli oil (optional)
- ½ tsp maple syrup or mild flavoured honey
Instructions
- Step 1: Preheat the oven or air fryer to 200°C (190°C fan/gas mark 6). In a bowl, mix together the peanut butter, soy sauce, lime juice, chilli oil (if using), and maple syrup or honey to make the dressing. Season lightly.
- Step 2: Spread the drained and dried chickpeas onto a lined baking sheet. Toss them with half of the dressing until well coated. Bake for 20–25 minutes, or until the chickpeas are crispy and golden. Let them cool for 5 minutes.
- Step 3: In a small bowl, combine the chopped coriander, carrot, cucumber, and shredded red cabbage. Mix the remaining dressing with a little water to reach a pourable consistency, then lightly season the vegetable mix with it.
- Step 4: Divide the cooked brown rice between serving bowls. Top each bowl with the dressed vegetable mix and crispy chickpeas. Garnish with extra coriander leaves, sesame seeds, crispy onions, and sliced red chilli if desired.
Tips & Variations
- For extra crunch, try to dry the chickpeas thoroughly before roasting to help them crisp up better.
- Swap brown rice for quinoa or cauliflower rice to suit your dietary preferences.
- Add avocado slices or roasted sweet potato for additional creaminess and flavor.
- If you prefer less spice, omit the chilli oil and sliced red chilli.
Storage
Store any leftover components separately in airtight containers in the refrigerator for up to 3 days. Keep the crispy chickpeas separate from the dressed vegetables to maintain their crunch. Reheat the rice and chickpeas in the oven or microwave before assembling the bowl again.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use canned chickpeas without drying them?
Drying the chickpeas with kitchen paper before roasting helps them become crispy. Using wet chickpeas may result in softer, less crunchy chickpeas.
Is this recipe suitable for vegans?
Yes, this dish is naturally vegan. Just ensure your crispy onions (if using) are vegan-friendly or omit them.
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Peanut Chickpea Rice Bowl Recipe
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
This Peanut Chickpea Rice Bowl is a vibrant and nutritious meal featuring crispy baked chickpeas coated in a flavorful peanut dressing, paired with fresh crunchy vegetables and fluffy brown rice. It combines a delightful mix of textures and a balance of savory, tangy, and mild spicy flavors, perfect for a wholesome lunch or dinner.
Ingredients
Chickpeas and Dressing
- 2 x 400g cans of chickpeas, drained and dried using kitchen paper
- 4 tbsp crunchy peanut butter
- 3 tsp reduced salt soy sauce
- 1 lime, juiced
- 1 tbsp chilli oil (optional)
- ½ tsp maple syrup or mild flavoured honey
Vegetables
- Small bunch of coriander, finely chopped (save some extra whole leaves to serve, optional)
- 1 carrot, cut into matchsticks (no need to peel)
- ½ cucumber, seeds scooped out and cut into half-moons
- ½ red cabbage, finely shredded
Base and Garnishes
- 400g brown rice, cooked
- Sesame seeds, to serve
- Crispy onions, to serve
- Sliced red chilli, to serve (optional)
Instructions
- Prepare the Dressing and Chickpeas: Heat the oven or air fryer to 200C (190C fan/gas mark 6). Mix the peanut butter, reduced salt soy sauce, lime juice, chilli oil (if using), and maple syrup or honey together to create the dressing. Pour the drained and dried chickpeas onto a lined baking sheet, toss them with half of the dressing until well coated. Bake for 20-25 minutes until the chickpeas are crispy and golden. After baking, allow them to cool for 5 minutes.
- Prepare the Vegetable Mix: Mix the remaining dressing with enough water to achieve a pourable consistency. In a small bowl, combine the finely chopped coriander, carrot matchsticks, cucumber half-moons, and shredded red cabbage. Season lightly to taste and toss well.
- Assemble the Rice Bowls: Divide the cooked brown rice evenly between serving bowls. Top each bowl with the prepared vegetable mix and then the crispy baked chickpeas. Garnish with the reserved whole coriander leaves, a scattering of sesame seeds, crispy onions, and sliced red chilli if desired for extra heat.
Notes
- Make sure to dry the canned chickpeas thoroughly to ensure they become crispy when baked.
- You can adjust the amount of chilli oil according to your spice preference or omit it entirely for a milder flavor.
- If you don’t have an air fryer, baking in a conventional oven works perfectly.
- This recipe is great for meal prep and can be served cold or at room temperature.
- To add protein variety, grilled tofu or chicken can be added if desired.
- Prep Time: 15 minutes
- Cook Time: 20-25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Fusion, Vegetarian
Keywords: peanut chickpea rice bowl, crispy chickpeas, brown rice bowl, vegetarian rice bowl, peanut dressing, healthy bowl recipe
