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BBQ Chickpea and Roasted Veggie Brown Rice Bowls

These brown rice bowls are packed with all that’s good for you! With a rainbow of delicious roasted vegetables, crispy roasted chickpeas, hearty brown rice, creamy avocado and fresh cilantro all topped off with a drizzle of barbecue sauce, this dish is everything you need in a meal all served up in a single bowl!
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Course: Main Course
Cuisine: American
Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes
Servings: 4
Calories: 634kcal

Ingredients

For the BBQ chickpea veggie bowls

  • 1 can (15 ounces, or 425 g) chickpeas drained and rinsed
  • 1 head broccoli chopped into bite-size florets
  • 2 red bell peppers seeded and sliced (or color of your choice)
  • 1 red onion halved and sliced
  • 2 tablespoons (28 ml) olive oil
  • ¼ teaspoon salt or to taste
  • ¼ teaspoon black pepper or to taste
  • 2 cups (390 g) cooked brown rice
  • 1 avocado peel and pit removed, diced
  • ¼ cup (4 g) cilantro chopped
  • 1 cup (235 ml) Sweet-and-Spicy BBQ Sauce (below) or store-bought BBQ sauce

For the sweet-and-spicy BBQ sauce (optional)

  • 6 ounces (170 g) tomato paste
  • ¼ cup (60 ml) apple cider vinegar
  • ¼ cup (60 ml) balsamic vinegar
  • 3 tablespoons (60 g) pure maple syrup
  • 1 - 2 chipotle peppers in adobo
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground mustard
  • ½ teaspoon onion powder
  • ¼ teaspoon garlic powder
  • ½ teaspoon salt or to taste
  • ½ cup (120 ml) water to thin, or more as needed

Instructions

For the BBQ chickpea veggie bowls

  • Preheat the oven to 375°F (190°C, or gas mark 5). Line 2 rimmed baking sheets with parchment paper.
  • Spread out the chickpeas, broccoli, bell peppers, and onion on the baking sheets. Drizzle with olive oil, sprinkle with salt and pepper, and toss to coat. Spread them out in one even layer. Roast for 20 minutes, mix the veggies, and swap the pans in the oven so the one on top is now on the bottom. Roast for another 10 to 15 minutes until the veggies are starting to char and the chickpeas are crispy (they will continue to crisp up as they sit).
  • Add ½ cup (98 g) of cooked rice to each of 4 bowls. Divvy up the roasted vegetables, diced avocado, and cilantro equally among the bowls. Drizzle with the BBQ sauce.

For the sweet-and-spicy BBQ sauce (optional)

  • Place all the ingredients into a blender; use 2 chipotle peppers if you like it spicier. Purée until smooth.
  • Transfer sauce to a pot over medium-high heat and bring to a boil and then reduce the heat to low. Simmer for 15 to 20 minutes until thick, or until the desired consistency is reached.
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Nutrition

Serving: 1bowl | Calories: 634kcal | Carbohydrates: 102g | Protein: 18g | Fat: 20g | Saturated Fat: 3g | Sodium: 946mg | Potassium: 1442mg | Fiber: 20g | Sugar: 35g | Vitamin A: 3140IU | Vitamin C: 221mg | Calcium: 173mg | Iron: 6mg
Nutritional information is provided as a courtesy and is approximate only. Please refer to our nutrition disclaimer for more information.