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- 1 can (15 oz) chickpeas, drained and rinsed - 2 tablespoons sesame oil - 2 tablespoons soy sauce (or tamari for gluten-free) - 1 tablespoon honey or maple syrup - 1 teaspoon garlic powder - 1 teaspoon ground ginger - 1/2 teaspoon black pepper - 1 teaspoon sesame seeds - 1 cup cooked quinoa or brown rice - 1 cup broccoli florets, steamed - 1 carrot, grated - 1/2 cucumber, thinly sliced - 2 green onions, chopped - Fresh cilantro (for garnish) - Lime wedges (for serving) To make these bowls, I start with my chickpeas. I use a can for ease, but dried chickpeas work too. Just remember to soak and cook them first. Rinse them well to remove the canning liquid. This helps keep the dish fresh. I love using sesame oil for its rich flavor. It pairs well with soy sauce and honey. The ginger and garlic powder add a nice kick. For the base, I choose quinoa or brown rice. Both add great texture. Cook them as per the package instructions. It takes about 15-20 minutes. While the grains cook, I prepare my veggies. I steam broccoli until bright green. I also grate the carrot and slice the cucumber thinly. These add color and crunch to the bowl. Chickpeas are a fantastic source of protein and fiber. They help keep you full for longer. They also support good digestion. Sesame seeds are small but mighty. They provide healthy fats, vitamins, and minerals. They can help lower blood pressure and cholesterol. Together, chickpeas and sesame make this dish not only tasty but also healthy. Enjoying these bowls means you get a meal that is both flavorful and filling. {{ingredient_image_1}} First, preheat your oven to 400°F (200°C). This step helps the chickpeas get nice and crispy. Grab a bowl and mix 2 tablespoons of sesame oil, 2 tablespoons of soy sauce, 1 tablespoon of honey or maple syrup, 1 teaspoon of garlic powder, 1 teaspoon of ground ginger, and 1/2 teaspoon of black pepper. This mixture will add great flavor to the chickpeas. Next, add 1 can of drained and rinsed chickpeas to the bowl. Toss them well to coat them evenly. You want every chickpea to soak up that tasty marinade. Spread the chickpeas on a lined baking sheet in a single layer, and sprinkle 1 teaspoon of sesame seeds on top. Bake them for 25-30 minutes, stirring halfway. This way, they cook evenly and get crispy all around. While the chickpeas bake, you can cook your base. You can use either quinoa or brown rice. Follow the package instructions for whichever grain you choose. Quinoa cooks quickly and gives a nice nutty flavor. Brown rice takes a bit longer but is also very healthy. Make sure to measure out 1 cup of either grain. Once it's cooked, set it aside and let it cool a bit. This will make it easier to assemble your bowls later. Now comes the fun part—assembling the bowls! Start with a portion of your cooked quinoa or brown rice at the bottom of each bowl. This grain will fill you up and provide a good base. Next, add in 1 cup of steamed broccoli florets. They add a vibrant green color and a nice crunch. Then, sprinkle some grated carrot and add 1/2 cucumber that you have thinly sliced. This gives a fresh and crunchy texture. Finally, top the bowl with your crispy sesame chickpeas. For a finishing touch, garnish with chopped green onions and fresh cilantro. Serve your bowls with lime wedges on the side for that zesty kick. Enjoy your colorful and nutritious meal! To get crispy chickpeas, start with dried ones. Rinse and drain canned chickpeas well. Pat them dry with a towel. This helps remove extra moisture. Next, toss them in sesame oil and soy sauce. The oil gives them a nice crunch. Bake at 400°F (200°C) for 25-30 minutes. Remember to stir them halfway through. This ensures even cooking. For added crunch, sprinkle sesame seeds before baking. You can boost the flavor in many ways. Add fresh herbs like cilantro or parsley. A squeeze of lime juice brightens the dish. For a kick, include red pepper flakes or sriracha. If you like it sweet, use more honey or maple syrup. Mixing in fresh garlic or ginger adds a punch. Feel free to experiment with spices like cumin or paprika. Each will change the flavor profile a bit. Serve these bowls in deep, wide dishes. This makes them visually appealing. Layer quinoa or brown rice at the bottom. Next, add your veggies—steamed broccoli, grated carrot, and sliced cucumber. Top with the crispy chickpeas. Use a mix of green onions and cilantro for garnish. Don’t forget lime wedges on the side! They add a nice tang. You can also serve these bowls with a drizzle of extra sesame oil for richness. Pro Tips Use Fresh Ingredients: Fresh vegetables enhance flavor and nutrition, so opt for the freshest broccoli, carrots, and cucumbers available. Adjust Seasoning to Taste: Feel free to tweak the soy sauce and honey/maple syrup according to your personal taste preferences for sweetness and saltiness. Experiment with Toppings: Add avocado slices, radishes, or nuts for extra texture and flavor in your bowls. Meal Prep Friendly: Prepare extra chickpeas and grains ahead of time for quick, healthy lunches or dinners throughout the week. {{image_2}} You can swap some ingredients to fit your taste. Instead of chickpeas, try black beans or lentils. For the sesame oil, you can use olive oil or avocado oil. If you need to avoid soy, coconut aminos work well. For sweetness, maple syrup can replace honey in any vegan recipe. Feel free to mix and match vegetables. You can use bell peppers, zucchini, or snap peas instead of broccoli. Roasted sweet potatoes add a nice touch, too. For a crunch, add radishes or cabbage. The more colors on your plate, the better! This bowl is easy to make vegan and gluten-free. Use tamari instead of soy sauce to keep it gluten-free. For a vegan sweetener, stick with maple syrup. You can also add avocado for creaminess. This meal is tasty and fits many diets! To keep your crispy sesame chickpea bowls fresh, store them in an airtight container. Place any leftover chickpeas, quinoa or rice, and veggies separately. This helps keep everything crisp. You can store them in the fridge for up to three days. Reheat the chickpeas in the oven for about 10 minutes at 350°F (175°C). This will help them regain their crunch. You can also use a microwave, but the texture may change. Warm the quinoa or rice in the microwave for about one minute. Mix everything together before serving. You can freeze the chickpeas for up to three months. Make sure they are fully cooled and placed in a freezer-safe container. However, I recommend freezing the chickpeas alone. Cooked quinoa and veggies do not freeze well and may lose their texture. When you're ready to eat, thaw the chickpeas overnight in the fridge and reheat as mentioned above. To make your chickpeas crunchier, focus on a few key steps. First, ensure you dry the chickpeas well after rinsing. Moisture will make them soggy. Next, spread them out in a single layer on the baking sheet. This allows for even cooking. Finally, bake them at a higher temperature, around 425°F (220°C), for a shorter time. Keep an eye on them and stir halfway through. Yes, you can use a variety of grains. Try farro, barley, or couscous for a change. Each grain brings a unique flavor and texture to your bowl. You can also try using leafy greens like spinach or kale as a base for a lighter option. Feel free to get creative with your toppings! You can add diced avocado for creaminess or sliced radishes for crunch. Roasted sweet potatoes add sweetness and depth. You can also include nuts like almonds or cashews for added crunch. Don’t forget to sprinkle some feta cheese or tahini sauce for extra flavor! This article covered key steps to make tasty chickpea bowls. We explored ingredients, preparation, and health benefits of chickpeas and sesame. You learned how to cook the base and assemble your bowl. I shared tips for crispy chickpeas and serving ideas. I also provided ways to adapt the dish for different diets. Remember to store leftovers properly for later enjoyment. With these insights, you can create your unique bowls. Enjoy healthy meals that make you feel good inside!

Crispy Sesame Chickpea Bowls

A delicious and healthy bowl featuring crispy chickpeas, quinoa or brown rice, and fresh vegetables, drizzled with a flavorful sesame sauce.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Course
Cuisine Asian
Servings 2

Ingredients
  

  • 1 can chickpeas, drained and rinsed
  • 2 tablespoons sesame oil
  • 2 tablespoons soy sauce or tamari
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon garlic powder
  • 1 teaspoon ground ginger
  • 0.5 teaspoon black pepper
  • 1 teaspoon sesame seeds
  • 1 cup cooked quinoa or brown rice
  • 1 cup broccoli florets, steamed
  • 1 carrot grated
  • 0.5 cucumber thinly sliced
  • 2 green onions chopped
  • to taste fresh cilantro for garnish
  • to serve lime wedges

Instructions
 

  • Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  • In a bowl, mix together the sesame oil, soy sauce, honey/maple syrup, garlic powder, ground ginger, and black pepper.
  • Add the drained chickpeas to the bowl and toss well to coat evenly in the marinade.
  • Spread the chickpeas onto the prepared baking sheet in a single layer. Sprinkle sesame seeds over them.
  • Bake in the preheated oven for about 25-30 minutes, until they are golden brown and crispy, stirring halfway through for even cooking.
  • Meanwhile, prepare the base for the bowls by cooking quinoa or brown rice according to package instructions.
  • Once the chickpeas are done, assemble the bowls by placing a portion of quinoa/brown rice at the bottom.
  • Top with steamed broccoli, grated carrot, sliced cucumber, and crispy sesame chickpeas.
  • Garnish with chopped green onions and fresh cilantro. Serve with lime wedges on the side for an extra zing.

Notes

Serve in deep bowls with each ingredient in distinct sections for a colorful presentation, and drizzle extra sesame oil just before serving for added richness.
Keyword chickpeas, gluten free, healthy bowl, quinoa, vegan