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Korean BBQ Bento Bowl Recipe from Nourishing Superfood Bowls cookbook

Korean BBQ Chickpea Bento Bowls Recipe

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5 from 1 review

Description

This Korean BBQ Chickpea Bento Bowl is high in plant-based protein, fiber, and iron and is great for lunch or dinner!

Ingredients

Scale

Marinade

  • 3 tablespoons tamari
  • 2 tablespoons water
  • 2 tablespoons tomato sauce
  • 2 teaspoons honey or coconut sugar*
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon pepper
  • 1 teaspoon minced garlic
  • 1 tablespoon sesame oil
  • 2–3 tablespoons chopped green onion or red onion
  • 1 (15 ounce) can cooked chickpeas
  • 1/2 cup shelled edamame, optional

Bowls

  • 2 cups cooked rice
  • 1 cup chopped Brussels sprouts or shredded cabbage**
  • 1 zucchini, ribbon cut
  • 1 carrot, ribbon cut
  • 1 cup sliced grape tomatoes

Toppings

  • 1/2 lime, juiced
  • 1–2 tablespoons sesame seeds
  • 1/2 tablespoon red pepper flakes
  • Fine sea salt
  • Pepper
  • 1 cup microgreens or sprouts
  • Handful of fresh cilantro

Instructions

  1. Preheat the oven to 400 degrees. Line a baking sheet with foil.***
  2. To make the Korean BBQ marinade, combine the tamari, water, tomato sauce, honey, ginger, pepper, garlic, sesame oil, and onion to a medium-sized bowl. Add the chickpeas and edamame, if desired, to the marinade bowl and toss thoroughly to cover. Reserve 1-2 tablespoons of the marinade for topping the bowl.
  3. Spread out the chickpea mixture on the prepared baking sheet. Roast for 15 to 20 minutes, turning once, until the chickpeas are crispy. Remove from the oven and set aside. Let the chickpeas cool while preparing the bowls.
  4. For the bowls, divide the cooked rice into 2 bowls, or 3 bowls for smaller portions. Top the rice bowls with the Brussels sprouts, zucchini, carrot, and tomatoes, followed by the BBQ roasted chickpeas.
  5. Squeeze the fresh lime juice on top of each bowl, then sprinkle with the sesame seeds and red pepper flakes. Season with salt or pepper, to taste, and garnish with the microgreens and fresh cilantro. For more BBQ zing, drizzle the reserved marinade on top, or swap it out for your favorite BBQ sauce. Enjoy!

Notes

*For vegan option, omit the honey and use coconut sugar.

**This bowl is full of flavor and great texture. Feel free to roast the chopped Brussels sprouts along with the chickpeas. This adds a smoky flavor to the vegetables.

***I used a silicone baking mat instead of foil.

Find it online: https://happyhealthymama.com/korean-bbq-chickpea-bento-bowls-recipe.html