Sheet Pan Chickpea Rice Bowl with Peanut Sauce
Servings: 4 people
- 2 cans chickpeas 15 oz / 400 g each can – rinsed
- 2 medium carrots chopped
- 1 large onion sliced
- 2 tablespoons olive oil
- 2 tablespoons soy sauce reduced-sodium
- 2 teaspoons smoked paprika
- 1½ teaspoons garlic powder
- 3 cups (300 g) broccoli florets fresh or frozen
For the Peanut Sauce
- ½ cup (125 g) creamy peanut butter best if natural
- 3 tablespoons (45 ml) soy sauce reduced-sodium
- 3 tablespoons (45 ml) lime juice or lemon juice
- 2 tablespoons (30 ml) maple syrup or honey
For Serving
- 2 cups (350 g) cooked rice jasmine, basmati, or brown
- 1 chopped scallion or crushed peanuts – you can add diced mango or pineapple for freshness (optional)
- Roast veggies: Preheat the oven to 430°F (220°C). Cook the rice if needed.Drain, rinse, and pat dry 2 cans chickpeas. Add them to a large baking sheet with 2 medium carrots and 1 large onion (both sliced).Add 2 tablespoons olive oil, 2 tablespoons soy sauce, 2 teaspoons smoked paprika, and 1½ teaspoons garlic powder. Toss well, spread into a single layer, and roast for 25–30 minutes, until tender and lightly browned.
- Make peanut sauce: In a bowl, whisk together ½ cup creamy peanut butter, 3 tablespoons soy sauce, 3 tablespoons lime juice, and 2 tablespoons maple syrup.Add a little water at a time until smooth and easy to drizzle. For an extra-creamy sauce, use a blender.
- Steam the broccoli: Put 3 cups broccoli florets in a microwave-safe bowl with 2 tablespoons of water.Cover with a microwave-safe plate or lid and microwave on high for 3–4 minutes, until tender and bright green. Carefully remove the cover and drain.
- Toss: Add 2 cups cooked rice and steamed broccoli to the baking sheet with the roasted chickpeas and vegetables.Toss gently so the rice absorbs all the flavorful roasting juices and seasonings.
- Serve: Divide into bowls and drizzle generously with peanut sauce. Top with scallions, crushed peanuts, and a squeeze of lime.
Substitutions
- Chickpeas → Black beans or extra-firm tofu.
- Carrots → Sweet potatoes, butternut squash, or parsnips.
- Onion → Red, yellow, white onion, or shallots.
- Olive oil → Avocado oil.
- Soy sauce → Tamari (gluten-free).
- Smoked paprika → Sweet paprika or mild chili powder.
- Garlic powder → Omit and add extra smoked paprika.
- Broccoli → Cauliflower or green beans.
- Creamy peanut butter → Use 100% peanuts, without added sugar or oils.
- Lime juice → Lemon juice.
- Maple syrup → Honey or agave syrup.
- Rice → Jasmine, basmati, brown rice, quinoa, farro, or bulgur.
- Scallions → Cilantro, crushed peanuts, diced mango, or pineapple.
- Use a large baking sheet: Spread everything in one layer for better browning.
- Toss the rice on the pan: It absorbs the roasting juices for maximum flavor.
- Choose 100% peanut butter: No added sugar or oils for the best flavor.
- Blend the sauce: Add water gradually for an extra-smooth, drizzleable texture.
- Don't overcook broccoli: Keep it tender, bright green, and slightly crisp.
- Adjust the sauce: Add lime, maple syrup, soy sauce, or chili to taste.
- Sauce at the end: Drizzle after tossing so the rice absorbs the roasting flavors.
- Add fresh toppings: Try scallions, crushed peanuts, mango, or pineapple.
- Storage: Refrigerate for 3–4 days, keeping the sauce separate. Freeze rice, chickpeas, and roasted vegetables for up to 2 months. Make broccoli and sauce fresh for the best texture.
