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 rich peanut dressing. It’s a perfect quick lunch or dinner that combines wholesome ingredients with bold flavors.
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: Heat the oven or air fryer to 200°C (190°C fan) or gas mark 6. In a bowl, combine 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 chickpeas on a lined baking sheet and toss with half of the dressing until evenly coated. Bake for 20-25 minutes until crispy and golden. Remove and let cool for 5 minutes.
- Step 3: Mix the remaining dressing with a little water until pourable. In a separate bowl, combine the chopped coriander, carrot, cucumber, and red cabbage. Season lightly to taste.
- Step 4: Divide the cooked brown rice between bowls. Top with the vegetable mix and then the crispy chickpeas. Garnish with extra coriander leaves, sesame seeds, crispy onions, and sliced red chilli if desired. Serve immediately.
Tips & Variations
- For extra crunch, toast the sesame seeds lightly before sprinkling on top.
- Swap brown rice for quinoa or cauliflower rice for a different base.
- Add a handful of chopped peanuts for more texture and a nutty boost.
- If you prefer less heat, omit the chilli oil and sliced red chilli.
Storage
Store leftover components separately in airtight containers in the refrigerator. The roasted chickpeas are best eaten within 1-2 days to maintain crispness. The veg mix and dressing can keep for up to 3 days. Reheat rice before assembling the bowl and add toppings fresh each time.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use canned chickpeas straight from the can?
Yes, but make sure to drain and dry them thoroughly with kitchen paper before roasting to get a nice crisp texture.
Is this recipe vegan?
Yes, this recipe is completely vegan if you use maple syrup or a mild plant-based honey alternative instead of regular honey.
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Peanut Chickpea Rice Bowl Recipe
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A vibrant and nutritious peanut chickpea rice bowl featuring crispy baked chickpeas tossed in a tangy peanut dressing, served over cooked brown rice with fresh vegetables and garnished with sesame seeds and coriander. This wholesome and flavorful bowl is perfect for a satisfying 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 and Serve
- 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
Instructions
- Preheat and Prepare Dressing: Heat the oven or air fryer to 200C/190C fan/gas 6. In a bowl, mix crunchy peanut butter, reduced salt soy sauce, lime juice, chilli oil (if using), and maple syrup or honey to create a thick peanut dressing. Season lightly to taste.
- Toss and Bake Chickpeas: Pour the drained and dried chickpeas onto a lined baking sheet or air fryer basket. Toss them with half of the prepared peanut dressing ensuring even coating. Bake in the oven or air fryer for 20-25 minutes until the chickpeas are crispy and golden brown. After baking, leave them to cool for 5 minutes to enhance crispiness.
- Prepare Vegetable Mix: Mix the remaining peanut 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 the vegetable mix lightly with salt or pepper as desired.
- Assemble the Bowl: Divide the cooked brown rice between serving bowls. Top the rice with the prepared vegetable mix and then scatter the crispy baked chickpeas on top. Garnish the bowls with whole coriander leaves, sesame seeds, crispy onions, and sliced red chilli according to preference.
Notes
- The chickpeas must be dried thoroughly with kitchen paper before baking to ensure maximum crispiness.
- You can adjust the amount of chilli oil or add sliced red chilli to control the spiciness of the dish.
- Brown rice can be substituted with white rice or quinoa based on preference.
- For a gluten-free version, use tamari instead of soy sauce.
- This recipe is suitable for vegetarians and can be made vegan by ensuring the honey is substituted with maple syrup or another plant-based sweetener.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Fusion/Healthy
Keywords: peanut chickpea rice bowl, crispy chickpeas, peanut dressing, healthy rice bowl, vegetarian bowl, easy lunch, baked chickpeas
