This Buffalo Roasted Chickpea Bowl is a flavor-packed, healthy bean bowl that’s perfect for a quick lunch or satisfying dinner. You’ll love how easy it is to customize and how much goodness it brings to your plate.
Key Ingredients & Substitutions:
- Chickpeas: Canned chickpeas work best; dried and cooked chickpeas are also an option.
- Buffalo Sauce: Use your favorite brand or make your own.
- Quinoa: Brown rice or farro make great alternatives.
- Greek Yogurt: Sour cream or a plant-based yogurt can be used for the dressing.
- Vegetables: Use what you have on hand – shredded carrots, bell peppers, or corn are excellent additions.
Ingredients:
For the Buffalo Chickpeas:
- 1 (15-ounce) can chickpeas, rinsed and drained
- 2 tablespoons olive oil
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- Pinch of salt
- Pinch of black pepper
- ¼ cup buffalo sauce
For the Bowl:
- 1 cup cooked quinoa
- 2 cups mixed greens
- ½ cup shredded carrots
- ¼ cup chopped celery
- 2 tablespoons crumbled feta cheese (optional)
- 2 tablespoons chopped fresh chives or parsley (optional)
For the Yogurt Ranch Dressing:
- ½ cup plain Greek yogurt
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried dill
- ½ teaspoon garlic powder
- ¼ teaspoon onion powder
- Pinch of salt
- Pinch of black pepper
- 1-2 tablespoons water, to thin (optional)
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 2
- Calories per serving: Approximately 450 calories
- Tools Needed: Baking sheet, mixing bowls, whisk
Step-by-Step Instructions:
1. Preheat Oven and Prepare Chickpeas
Preheat your oven to 400°F (200°C). Pat the rinsed chickpeas very dry with a paper towel. This helps them get crispy.
2. Season and Roast Chickpeas
In a medium bowl, toss the dry chickpeas with olive oil, garlic powder, onion powder, salt, and pepper. Spread them in a single layer on a baking sheet. Roast for 15-20 minutes, or until golden and slightly crispy.
3. Coat with Buffalo Sauce
Once roasted, remove the chickpeas from the oven. Drizzle them with buffalo sauce and gently toss to coat completely. Return them to the oven for another 5 minutes to allow the sauce to warm and adhere.
4. Make the Yogurt Ranch Dressing
While the chickpeas are roasting, combine all dressing ingredients in a small bowl: Greek yogurt, lemon juice, dill, garlic powder, onion powder, salt, and pepper. Whisk until smooth. If the dressing is too thick, add water one tablespoon at a time until it reaches your desired consistency.
5. Assemble Your Healthy Bean Bowls
Divide the cooked quinoa and mixed greens between two bowls. Top each bowl with the Buffalo roasted chickpeas, shredded carrots, and chopped celery. Sprinkle with feta cheese and fresh chives or parsley, if using.
6. Drizzle and Serve
Generously drizzle your homemade yogurt ranch dressing over each Buffalo Roasted Chickpea Bowl. Serve immediately and enjoy your delicious healthy bean bowl.
Variation Ideas:
- Spicy Kick: Add a pinch of cayenne pepper to the chickpeas before roasting.
- Extra Veggies: Include diced bell peppers, red onion, or corn for more crunch and nutrition.
- Creamy Avocado: Top with sliced avocado for a healthy fat boost.
- Different Grains: Try brown rice, farro, or couscous instead of quinoa.
Storage Instructions:
Store any leftover components separately in airtight containers in the refrigerator. The roasted chickpeas will stay fresh for up to 3-4 days, and the dressing for up to 5 days. Reheat chickpeas in a pan or oven to regain crispiness, then assemble your healthy bean bowl.
Frequently Asked Questions (FAQ):
- Can you make this recipe ahead of time?
Yes, you can prepare the chickpeas and dressing ahead of time. Assemble the bowls just before serving for the best texture.
- Are these Buffalo Roasted Chickpea Bowls vegan?
To make it vegan, omit the feta cheese and use a plant-based yogurt for the dressing. Ensure your buffalo sauce is also vegan.
- How do you get the chickpeas crispy?
Patting the chickpeas very dry before tossing with oil and roasting at a high temperature helps achieve crispiness.
- What other grains work well in healthy bean bowls?
Brown rice, farro, couscous, or even cauliflower rice are excellent alternatives to quinoa.
- Can you use different types of beans?
While chickpeas are ideal for roasting, you could use black beans or cannellini beans for a different healthy bean bowl variation, though they won’t get as crispy.
- Is this recipe spicy?
The spiciness depends on the buffalo sauce you choose. You can adjust the amount of buffalo sauce to your preference.