Description

These BBQ Chickpea Protein Bowls are a vibrant and satisfying plant-based meal featuring crispy, smoky chickpeas glazed with tangy BBQ sauce. Paired with fresh red cabbage slaw, sweet corn, and hearty brown rice, topped with crunchy pickles and scallions, this dish offers a perfect balance of textures and flavors ideal for a nutritious lunch or dinner.

Ingredients

Scale

Slaw

3 cups shredded red cabbage
1/4 teaspoon kosher salt (for cabbage)

Dressing

2 tablespoons apple cider vinegar
1 teaspoon Dijon mustard
1 teaspoon honey
6 tablespoons neutral oil, divided
1/2 teaspoon kosher salt (divided)
Freshly ground black pepper, to taste

Main Ingredients

1 1/2 cups corn kernels, fresh or frozen, thawed
2 (14.5-ounce) cans chickpeas, drained, rinsed, and patted dry
1/2 cup BBQ sauce (such as Sweet Baby Ray’s), plus more for serving
3 cups cooked brown rice
2 scallions, thinly sliced
1/2 cup bread-and-butter pickle chips

Instructions

Prepare the cabbage: In a medium bowl, toss the shredded red cabbage with 1/4 teaspoon of kosher salt to begin softening and seasoning it.
Make the dressing and dress the slaw and corn: In another medium bowl, whisk together the apple cider vinegar, Dijon mustard, honey, and 1/4 teaspoon kosher salt. While whisking, slowly drizzle in 2 tablespoons of the neutral oil. Season the dressing with freshly ground black pepper to taste. Transfer 2 tablespoons of this dressing to the bowl with cabbage and toss thoroughly to coat the cabbage evenly. Add the corn kernels to the remaining dressing and toss to combine well.
Prepare chickpeas for cooking: Spread chickpeas out on a large clean kitchen towel or paper towels. Top them with a second clean towel and gently press to remove as much moisture as possible, which helps achieve crispiness. If possible, pick off and discard as many chickpea skins as you can for an even crispier texture.
Cook chickpeas (first batch): Heat 2 tablespoons of neutral oil in a large, deep, heavy skillet over medium heat. Add half of the chickpeas in a single layer and cook, tossing occasionally, until they are browned and slightly crisp. This takes about 5 to 6 minutes. Season this batch with 1/2 teaspoon kosher salt. Use a splatter screen if available to prevent oil spitting.
Cook chickpeas (second batch): Transfer the cooked chickpeas to a clean bowl. Repeat the cooking process with the remaining 2 tablespoons of oil and chickpeas, seasoning again with 1/2 teaspoon salt.
Glaze chickpeas with BBQ sauce: Return all the cooked chickpeas to the skillet and reduce heat to medium-low. Add 1/2 cup BBQ sauce and cook, tossing constantly, until the chickpeas are well coated and glazed in the sauce, about 30 seconds.
Assemble the bowls: Divide the cooked brown rice, dressed cabbage slaw, dressed corn, and BBQ-glazed chickpeas evenly among serving bowls. Top each bowl with sliced scallions and bread-and-butter pickle chips. Drizzle with additional BBQ sauce if desired before serving.

Notes

Removing chickpea skins improves the crispiness of the cooked chickpeas.
Use a splatter screen during sautéing to minimize oil spatter.
You can substitute brown rice with quinoa or another whole grain for variation.
Store leftover components separately in airtight containers to maintain texture.
For vegan option, ensure BBQ sauce is vegan-friendly or make your own.

Prep Time: 15 minutes
Cook Time: 15 minutes
Category: Main Dish
Method: Frying
Cuisine: American

Keywords: BBQ chickpea bowls, plant-based protein bowl, vegetarian BBQ chickpeas, chickpea recipes, healthy bowls