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KOREAN BBQ CHICKPEA BENTO BOWLS

INGREDIENTS

  • 3 tablespoons (45 ml) tamari
  • 2 tablespoons (30 ml) water
  • 2 tablespoons (30 ml)  tomato sauce
  • 2 teaspoons (10 ml) honey or coconut sugar (see notes)
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon pepper
  • 1 teaspoon minced garlic
  • 1 tablespoon (15 ml) sesame oil
  • 2 to 3 tablespoons (30-40 ml) chopped green onion or red onion
  • 1 (15 oz [400 g]) can cooked chickpeas
  • 1/2 cup unshelled cooked edamame, optional
  • 2 cups (420 g) cooked rice
  • 1 cup (340 g) chopped Brussels sprouts or shredded cabbage (see notes)
  • 1 zucchini, ribbon cut
  • 1 carrot, ribbon cut
  • 1 cup (160 g) sliced grape tomatoes
  • 1/2 lime, juiced
  • 1 to 2 tablespoons (10 to 20 g) sesame seeds
  • 1/2 tablespoon (1 g) crushed red pepper flakes
  • Fine sea salt
  • Pepper
  • 1 cup (40 g) microgreens or sprouts
  • Handful of fresh cilantro

INSTRUCTIONS

  1. Preheat the oven to 400 degrees F (204 C). 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 green onion in a medium-size bowl. Add the chickpeas and edameme, if desired, to the marinade bowl and toss thoroughly to cover. Reserve 1 to 2 tablespoons (15 to 30 ml) of the marinade for topping the bowl.
  3. Spread out the chickpea mixture on the prepared baking sheet. Roast for 15-20 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 sauce on top, or swap it out for your favorite BBQ sauce.

NOTES

For a vegan option, omit the honey and use coconut sugar. This bowl if 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. *Marina’s note: I double this recipe to serve my family of 4.

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