Barbecue Broccoli and chickpea buddha bowl- broccoli and chickpeas caramelized in sticky homemade barbecue sauce and addicting tangy mango salsa spread on a bed of cooked quinoa. Trust me, it doesn't get easier and delicious than this! This is such an amazing bowl, perfect in this quaratine scenario - simple, quick, flavorful and colorful too!
There are tons of recipe on the blog incase you all want to try your hand at something new. Compilation of Easy pantry friendly recipes is there on blog which helps you cook delicious recipes using basic and minimum ingredients. There are easy desserts too like Coffee and chocolate chia pudding, No bake chocolate tart, Double Chocolate Banana bread and Eggless chocolate cake in kadhai/pressure cooker.
Simple and quick meals are my favorite! Lately I have been so much into Buddha bowls. They are fun to make and can be based around so many cuisines like Middle eastern, Italian, Greek, Asian and my favorite Mexican. Quinoa burrito bowl with Jalapeno ranch on blog is an incredibly healthy and delicious bowl which comes together easily and packed with so much flavor.
I have been taking so many cooking workshops on Buddha bowls and participants love them. Buddha bowls are not only filling but also very very healthy. They are also great for meal prep since all the components can be prepared previous night and just assembled next morning and can be taken to work.
Let me break down science of Buddha bowls to you guys which will help you guys understand it better. It's fairly simple
Component 1: Grain- Brown rice/Quinoa/Millet
Component 2: Protein- Chickpeas/Puy lentils/ Kidney beans/Tofu
Component 3: Cooked or grilled vegetables
Component 4: Salad made with vegetable/fruits for crunch
Component 5: Sauce/Dressing to bind the bowl together
Component 6: Nuts/Seeds (Optional)
So coming back to this bowl, this bowl is super simple to make and the best part is it's extremely healthy. Barbecue sauce and mango salsa are really the highlights of this dish. Barbecue sauce has the most amazing umami flavor from the use of mustard and onion powder. It can be easily made at home with basic ingredients like ketchup, mustard sauce, soy sauce, onion powder and garlic powder. You should really save the recipe of this barbecue sauce and use it to slather over grilled paneer and veggies for making pizza, wraps, tacos and sandwiches. It really is finger licking good!
Mango salsa is probably one of the best way of eating mangoes during summer. I make it at-least twice a week to have it just on it's own or with Nacho chips or add in these Spicy potato tacos.
This bowl starts by cooking quinoa. While your quinoa is getting prepared, make your barbecue sauce which literally takes like 5 mins and then bake broccoli and chickpeas in oven with barbecue sauce. While that is happening, prepare mango salsa or you can also substitute pineapple for mango and make pineapple salsa. Then all that is left to do is assemble everything together to make the bowl. Go ahead and use cauliflower if you cant find broccoli.
This bowl is high in fiber from broccoli and in protein from chickpeas and quinoa. I absolutely love grilled broccoli and this barbecue sauce makes broccoli even more delicious. Chickpeas also get crispy and chewy and taste wonderful in this bowl.
You should also try Roasted vegetable and grape salad which uses all the vegetables available in your fridge. It's a scrumptious salad with a killer orange-garlic-mint dressing.
Barbecue broccoli and chickpea buddha bowl with mango salsa- quick, easy, flavorful, healthy and so delicious!
Type: Main course
Serving: 2 bowls
3/4th of 1/2 cup- raw quinoa
1/2 cup dry chickpeas - Soaked and cooked
1 cup broccoli florets
Mango salsa ( Recipe here)
Few basil/mint leaves (optional)
4 tsp ketchup
2 tsp soy sauce
2 tsp apple cider vinegar/regular vinegar
2 tsp honey
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp garlic powder
1 tsp mustard
2 tsp chili flakes
2-3 cloves grated garlic
Salt to taste
Cook quinoa according to package instructions in salted water and set aside once done.
Pressure cook chickpeas also and strain under water. Alternatively you can use canned chickpeas.
Blanch broccoli in salted water for 5 mins and then drain all the water.
Spread broccoli and chickpeas on a baking tray. Drizzle olive oil, salt and pepper and toss together. Bake in a pre heated oven at 250 degrees for 10 minutes.
Next drizzle half of barbecue sauce over chickpeas and broccoli and coat properly. Bake further for 5 more minutes and then turn off oven.
Prepare Mango salsa. Recipe here
Assembling the bowl
Take two serving bowls and spread quinoa. Next top it with sticky and crispy broccoli and chickpeas.
Now add fresh mango salsa and some sesame seeds and fresh basil/mint too if you have.
Drizzle rest of the barbecue sauce over both the bowls and enjoy!
If you give this recipe a go, don't forget to take a picture and tag #fascinatingfoodworld on Instagram.
You might like these recipes too
Post a Comment