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Peanut Chickpea Protein Bowls Recipe

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★★★★★

4.5 from 57 reviews

This Peanut Chickpea Protein Bowl is a vibrant and flavorful dish combining crispy sautéed chickpeas with a creamy, tangy peanut sauce. Layered with fresh vegetables like red cabbage, cucumber, and carrot over brown rice, this bowl offers a satisfying mix of textures and nutrients with a delicious Asian-inspired flair.

Ingredients

Scale

Peanut Sauce

  • 1 garlic clove, grated
  • 1/2 tsp. grated peeled ginger
  • 1/4 c. all-natural creamy peanut butter
  • 3 tbsp. fresh lime juice
  • 2 tbsp. reduced-sodium soy sauce
  • 1 tbsp. honey
  • 2 tsp. toasted sesame oil
  • Warm water, as needed to thin sauce

Chickpea & Bowl Components

  • 2 cans chickpeas, drained and rinsed
  • 2 tbsp. neutral oil (e.g., canola or vegetable oil)
  • 3/4 tsp. kosher salt, divided
  • 2 garlic cloves, finely chopped
  • 1 tbsp. grated peeled ginger
  • 1/4 head red cabbage, shredded or finely chopped (about 3 cups)
  • 2 tbsp. finely chopped fresh cilantro, plus more for serving
  • 2 Persian cucumbers, thinly sliced
  • 1 medium carrot, shredded
  • 3 cups cooked brown rice
  • 1/4 cup roasted peanuts, chopped
  • 4 lime wedges, for serving

Instructions

  1. Prepare Peanut Sauce: In a medium bowl, whisk together grated garlic, grated ginger, creamy peanut butter, fresh lime juice, reduced-sodium soy sauce, honey, and toasted sesame oil. Gradually add warm water 1 teaspoon at a time to reach your desired sauce consistency. Set aside or refrigerate if making ahead.
  2. Dry Chickpeas: Spread the drained and rinsed chickpeas on a large clean kitchen towel or paper towels. Cover with a second clean towel and gently press to remove excess moisture. Optionally, remove as many chickpea skins as possible to help them crisp better.
  3. Cook Chickpeas: Heat neutral oil in a large, deep, heavy skillet over medium heat. Add chickpeas and season with 1/2 teaspoon kosher salt. Toss gently to coat. Spread chickpeas in a single layer and cook, occasionally tossing, until they are browned and slightly crisp, about 4 to 5 minutes. Use a splatter screen to prevent oil spitting.
  4. Add Aromatics: Add finely chopped garlic and grated ginger to the chickpeas. Continue to cook, tossing constantly, until chickpeas are crispy all over and garlic and ginger are lightly browned, about 1 to 2 more minutes. Transfer chickpea mixture to a clean plate.
  5. Toss Vegetables: In a medium bowl, combine shredded red cabbage, finely chopped cilantro, and 1/4 teaspoon kosher salt. Toss to mix well.
  6. Assemble Bowls: Divide cooked brown rice evenly among bowls. Top with the cabbage-cilantro mixture, sliced cucumbers, shredded carrot, and crispy chickpeas. Sprinkle chopped roasted peanuts and extra cilantro on top. Drizzle peanut sauce over the bowls. Serve with lime wedges on the side for squeezing.

Notes

  • The peanut sauce can be made up to 3 days ahead and stored in an airtight container in the refrigerator for convenience.
  • Removing chickpea skins is optional but helps achieve a better crispy texture.
  • Use a splatter screen while cooking chickpeas to avoid hot oil splatters.
  • Substitute brown rice with quinoa or cauliflower rice for a different nutritional profile.
  • For a vegan option, substitute honey with maple syrup or agave nectar.
  • Adjust salt to taste depending on the soy sauce’s sodium level used.

Keywords: peanut chickpea protein bowl, vegetarian bowl, peanut sauce recipe, crispy chickpeas, healthy lunch bowl, Asian-inspired bowl

Find it online: https://kitchenbyclara.com/peanut-chickpea-protein-bowls-recipe/