Here is a recipe for Peanut Chickpea and Veggie Bowls, along with some tips and variations:
**Servings:** 4-6
**Cooking Time:** 30-40 minutes
**Ingredients:**
**Protein:**
* 1 can chickpeas (14 oz), drained and rinsed
* 1/4 cup peanut butter (or other nut butter)
**Veggies:**
* 1 cup broccoli florets
* 1 cup sliced red bell pepper
* 1 cup sliced carrots
* 1 cup chopped kale or spinach
* 1/2 cup sliced scallions (optional)
**Grains:**
* Cooked brown rice or quinoa (about 1 cup cooked)
**Peanut Sauce:**
* 2 tablespoons peanut butter
* 2 tablespoons soy sauce
* 2 tablespoons rice vinegar
* 1 tablespoon honey
* 1 teaspoon grated ginger
* 1/4 teaspoon red pepper flakes (optional)
* 2 tablespoons water
**Toppings:**
* Sliced almonds or peanuts
* Diced fresh pineapple
* Diced avocado
* Crushed red pepper flakes
* Soy sauce or tamari
**Instructions:**
1. **Cook the brown rice or quinoa**: Cook according to package instructions. Set aside.
2. **Roast the veggies**: Preheat the oven to 425°F (220°C). Toss the broccoli, bell pepper, and carrots with 1 tablespoon olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender. Flip halfway through.
3. **Cook the chickpeas**: In a medium pan, heat 1 tablespoon olive oil over medium-high heat. Add the chickpeas and cook, stirring occasionally, until lightly browned, about 5-7 minutes.
4. **Make the peanut sauce**: In a small saucepan, whisk together the peanut butter, soy sauce, rice vinegar, honey, ginger, and red pepper flakes (if using). Add the water and whisk until smooth. Bring to a simmer over medium heat and cook, stirring occasionally, until the sauce has thickened slightly, about 5-7 minutes.
5. **Assemble the bowls**: Divide the cooked brown rice or quinoa among bowls. Top with roasted veggies, chickpeas, chopped kale or spinach, and scallions (if using). Drizzle the peanut sauce over the top.
6. **Add toppings**: Offer sliced almonds or peanuts, diced fresh pineapple, diced avocado, crushed red pepper flakes, and soy sauce or tamari on the side for guests to customize their bowls.
**Tips:**
1. **Adjust the peanut sauce to taste**: If you prefer a thicker sauce, add more peanut butter. If you prefer a thinner sauce, add more water.
2. **Use leftover veggies**: Consider using leftover roasted veggies, such as sweet potatoes or Brussels sprouts, to add variety to your bowls.
3. **Switch up the grain**: Try using cooked farro, bulgur, or even cauliflower rice for a lower-carb option.
4. **Add a protein boost**: Consider adding cooked chicken, tofu, or tempeh to the bowls for an extra protein punch.
**Variations:**
* **Thai-inspired**: Add diced mango, chopped cilantro, and a sprinkle of sesame seeds to the bowls. Serve with a side of fresh lime wedges.
* **Indian-inspired**: Add diced cucumber, chopped cilantro, and a dollop of raita (yogurt and cucumber sauce) to the bowls. Serve with a side of warm naan bread.
* **Vegan-friendly**: Omit the chicken or tofu and add additional veggies, such as sliced zucchini or chopped bell peppers.
* **Gluten-free**: Use gluten-free soy sauce or tamari and ensure the grain used is gluten-free.
I hope this recipe helps you create delicious and customizable Peanut Chickpea and Veggie Bowls!
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