vibrant and wholesome
This one’s for the vegetarians. You can even make it vegan if that’s more your style.
One of my favorite lunches to make is this Crispy Chickpea Rainbow Bowl. Who said healthy food was boring? This bowl is loaded with nutritious veggies, protein-packed chickpeas, and flavorful spices.
To make this Rainbow bowl, start by chopping some carrots, red onion, and whatever else suits your fancy, then roasting them and the chickpeas with olive oil, garlic and your favorite spices until they’re crispy and golden brown. Meanwhile, cook and season your rice, slice up some fresh veggies like cucumbers, tomatoes, and bell peppers, and prepare a creamy avocado dressing.
Once everything is ready, simply assemble your bowl with the rice as a base, add your roasted chickpeas and veggies on top, and drizzle on the avocado dressing. You’ve got a delicious and nutritious meal ready to go. This one is also perfect for the meal preppers. The fresh veggies and dressing is easy to whip up in a pinch, and you can store your rice and hot veggies together. Finish with some fresh parsley or cilantro for extra class.
Not only is this bowl packed with flavor and nutrients, but it’s also incredibly satisfying. You’ll feel full and energized after eating it, making it the perfect option for lunch or dinner. So whether you’re a vegetarian, vegan, or just looking for a healthy meal that doesn’t sacrifice taste, give the Crispy Chickpea Rainbow Bowl a try. Better yet, this meal is made entirely with whole foods you can feel good about. It’s on my lunch rotation FOREVER. This recipe serves 2; one for you now, and one for you later. Or I guess you can share, but I bet you won’t want to.
make it your own
- Vegans: To make this bowl vegan, use coconut milk instead of Greek yogurt or sour cream for the avocado dressing.
- Protein Options: If chickpeas aren’t your style, feel free to use something else.
- Tofu: Swap the chickpeas for tofu cubes marinated in your favorite spices and roasted until crispy.
- Black Beans: Substitute chickpeas with black beans, either canned or cooked from dried beans.
- Grilled Chicken: If you’re not following a vegetarian or vegan diet, add grilled chicken slices for extra protein.
- Grain Options: Experiment with different grains such as quinoa, barley, or farro instead of brown rice.
- Veggies: Feel free to add your favorite veggies for toppings. Cucumbers, cherry tomatoes, yellow bell peppers, and leafy greens are all fantastic options.
- Toppings and Garnishes:
- Nuts: Add a crunch with toasted almonds, walnuts, or pine nuts.
- Dried Fruits: Sprinkle some dried cranberries, raisins, or apricots for a touch of sweetness.
- Seeds: Boost the nutritional value with pumpkin seeds, sunflower seeds, or chia seeds.
- Spice It Up: Increase the cayenne pepper and add a pinch of chili powder for extra heat.
Crispy Chickpea Rainbow Bowl full recipe
Crispy Chickpea Rainbow Bowl
Ingredients
- 1 can chickpeas
- 2 tbsp olive oil
- 2 medium carrots
- 1 red onion
- 1 cup brown rice dry
- cucumbers tomatoes, or bell peppers (optional for toppings)
- fresh parsley or cilantro for garnish
For Seasoning:
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp oregano
- 1 tsp cayenne pepper
- 1 tsp turmeric
- 1 tbsp salt
- 1 tsp black pepper
- For Dressing:
- 1 tbsp Greek yogurt sour cream, or coconut milk
- 1/4 cup lemon juice
- 1/2 avocado
Instructions
- Start by preparing the rice per package directions. I prefer Minute rice for ease, but you can use whichever you prefer, or another grain like quinoa, barley, etc. Finish with salt and turmeric. For extra flavor, use vegetable or chicken stock instead of water to cook the rice.
- Preheat the oven to 400 degrees. Roughly dice your carrots and red onion. Drain canned chickpeas and rinse. Place chickpeas, onion, and carrots on the baking sheet and drizzle with olive oil. Season with paprika, garlic powder, oregano, cayenne, black pepper, and salt. Bake in oven for 15-20 minutes or until golden brown.
- While the rice, chickpeas, and veggies are cooking, add 1/4 cup lemon juice (or juice of one whole lemon) into a small bowl. Add in a soft avocado and 1 tbsp of Greek yogurt or sour cream. You can sub the Greek yogurt for coconut milk to keep it vegan. Mix until well combined. Add more lemon juice if needed to reach a drizzling consistency. Salt and pepper to taste.
- (Optional) Chop any additional veggies for topping. These can add additional flavor and crunch. Some of my favorites for this recipe include cucumbers, cherry tomatoes, yellow bell peppers, or leafy greens. Chop fresh parsley or cilantro for garnish.
- Once the rice is done cooking, fluff with fork and add in the turmeric. Season with salt and pepper to taste. Mix well until rice is a bright yellow.
- Build your bowls, beginning by piling in rice. Add your chickpeas and roasted veggies. Then, top with optional fresh veggies and drizzle with avocado cream dressing. Garnish with fresh parsley or cilantro. Enjoy!
Notes
- This recipe serves 2, but you can easily adjust the quantities to fit your needs. Double or triple the ingredients for more servings or cut them in half for a single serving.
- Leftovers: Store any leftover prepared chickpeas, roasted veggies, and rice in separate airtight containers in the refrigerator for up to 3-4 days.
- Dressing: The avocado cream dressing can be kept in a sealed container in the refrigerator for up to 2-3 days. Give it a good stir before using it again.
- To reheat the chickpeas and roasted veggies, place them on a baking sheet and warm in a preheated oven at 350 degrees Fahrenheit (175 degrees Celsius) for about 5-10 minutes, or until heated through.
- If reheating the rice, add a splash of water or broth and reheat in the microwave or on the stovetop, stirring occasionally until warmed.
- For meal prepping, you can prepare the chickpeas, roasted veggies, and rice in advance and store them separately in the refrigerator. Assemble the bowls with fresh veggies and the avocado dressing right before serving to keep the flavors fresh.
Did you try this recipe? Please let me know how it turned out by liking this post or leaving a comment below!
-w.w.
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