Peanut Chickpea Protein Bowl (Printable)

Protein-packed bowl with roasted spiced chickpeas, crisp vegetables, grains, and rich peanut dressing. A complete nutritious meal.

# What You Need:

→ Chickpeas

01 - 2 cans (15 oz each) chickpeas, drained and rinsed
02 - 1 tablespoon olive oil
03 - 1 teaspoon smoked paprika
04 - 1/2 teaspoon ground cumin
05 - 1/2 teaspoon garlic powder
06 - 1/2 teaspoon salt
07 - 1/4 teaspoon black pepper

→ Vegetables & Grains

08 - 2 cups cooked brown rice or quinoa
09 - 1 cup shredded red cabbage
10 - 1 cup julienned carrots
11 - 1 cup sliced cucumber
12 - 1 cup cherry tomatoes, halved
13 - 1/2 cup cooked and shelled edamame
14 - 1/4 cup fresh cilantro, chopped

→ Peanut Sauce

15 - 1/3 cup creamy peanut butter
16 - 2 tablespoons soy sauce or tamari
17 - 1 tablespoon maple syrup or honey
18 - 1 tablespoon rice vinegar
19 - 1 teaspoon sriracha or chili sauce, optional
20 - 1 clove garlic, finely minced
21 - 2 to 4 tablespoons warm water

→ Toppings

22 - 2 tablespoons roasted peanuts, roughly chopped
23 - Lime wedges for serving
24 - 1 tablespoon sesame seeds, optional

# Steps:

01 - Preheat oven to 425°F. Line a baking sheet with parchment paper.
02 - In a mixing bowl, combine drained chickpeas with olive oil, smoked paprika, cumin, garlic powder, salt, and black pepper. Toss until evenly coated. Spread in a single layer on prepared baking sheet and roast for 20 to 25 minutes, shaking halfway through, until golden and crispy.
03 - While chickpeas roast, whisk together peanut butter, soy sauce or tamari, maple syrup, rice vinegar, sriracha if using, minced garlic, and 2 tablespoons warm water. Whisk until smooth and pourable, adding additional warm water as needed to reach desired consistency.
04 - Cook brown rice or quinoa according to package directions if not already prepared. Slice and arrange all fresh vegetables on a cutting board for assembly.
05 - Divide cooked grains evenly among 4 serving bowls. Layer roasted chickpeas, shredded cabbage, julienned carrots, cucumber slices, cherry tomatoes, edamame, and fresh cilantro over each grain base.
06 - Drizzle prepared peanut sauce generously over each bowl. Top with chopped roasted peanuts and sesame seeds if desired. Serve with lime wedges on the side.

# Expert Advice:

01 -
  • Those roasted chickpeas get crispy on the outside and creamy inside—basically the textural gold standard for vegetarian bowls.
  • The peanut sauce tastes restaurant-quality but takes five minutes to whisk together in your kitchen.
  • It's naturally dairy-free and protein-packed, so it keeps you satisfied without the afternoon slump.
  • You can prep components ahead and assemble in minutes, making it perfect for busy weeknights.
02 -
  • Pat your chickpeas completely dry before roasting or they'll steam instead of crisp—I learned this the hard way with a soggy first batch.
  • The peanut sauce thickens as it cools, so make it slightly looser than you think you want it; you can always add a splash more warm water at serving time.
  • Don't assemble the bowls too far in advance if you care about crunch—the sauce softens raw vegetables the longer they sit together.
03 -
  • Shake the chickpeas halfway through roasting so they cook evenly on all sides—this is what creates that perfect crispy exterior.
  • Toast your sesame seeds briefly in a dry pan before sprinkling them on; they taste exponentially better and add a subtle warmth to the bowl.
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