Roasted Chickpea and Kale Vegan Bowl

Roasted Chickpea and Kale Vegan Bowl
January 19, 2016 megsri8
roasted chickpea and kale vegan bowl 1

Today I would like to share with you this recipe for a quick and nourishing lunch or dinner. Vegan bowls or vegetarian bowls are something of a revelation for me , healthy meal wise. They are basically a salad which can be had as a meal.  Sometimes a salad seems too simple to have as a full meal but too cumbersome to make as an addition to a meal. These bowls solve the situation by using a combination of a variety of vegetables, a grain of choice, a protein of choice and a quick sauce to pour over. These are not just raw salads and have a combination of roasted and steamed ingredients. I quite enjoy the overall texture, flavours and simplicity of these bowls.roasted chickpea and kale vegan bowl 1

The Vegetablesroasted chickpea, kale vegan bowl 2

The vegetables combination can have a combination of root vegetables, greens and some extras. My vegan bowl recipe has a combination of sweet potato and onions as my root vegetable, kale for my greens and zucchini and asparagus for the additional vegetables. You can use any combination you prefer and can add squash or pumpkin, peppers, beetroot, cauliflower, mushrooms and spinach. I like this combination of root vegetable + greens + veg extras as it gives you a good variation of nutrients, colours and flavour.

The Protein

For the protein bit in this Vegan lunch bowl I have used roasted chickpeas. These are a really delicious way of eating chickpeas. I soaked the chickpeas for a few hours and then pressure cooked till tender before roasting it with the spices. You can also use tinned chickpeas for a quicker version of doing this. These crunchy chickpeas are so tasty that they can be had alone as a snack or even as a garnish in a soup instead of bread croutons. You can add any variation of spices and flavouring of your choice making it Italian or Indian. You can be as creative as you like! These bowls usually need a protein and I have used chickpeas. You can any other beans such as fava beans, black beans or kidney beans. You can also make this non-vegetarian by adding chicken or salmon.

The Grains

For the grains I used bulghur wheat. You can use wholemeal couscous, brown rice, black rice, wild rice, whole buckwheat or quinoa. You can also make this a grain free meal and skip adding any grains. This is your choice. The grains usually bulk out the salad to make it a full meal. I use a small portion to add flavour and texture.

The Big Vegan Bowl

chickpea kale vegan bowl 3I have oven roasted almost all the ingredients making it quite simple. I have also made a simple tahini based no-cook sauce to combine everything together. As you must have realized this recipe is not much of a recipe but more of a combination of ideas! There are no hard and fast rules and the only emphasis is ensuring this to be as healthy as well as tasty! I like to add a lot of vegetables, please feel free to reduce and make it as convenient.chickpea, kale vegan bowl 4

This recipe is inspired by the Minamilist’s baker’s Buddha Bowl and hence has more Indian flavours. I hope to make a variety of these with Mexican flavours, South-East Asian flavour and Mediterranean flavours! Do let me know if you think of any interesting flavour combinations I can use to make my ext big Vegan bowl!chickpea, kale vegan bowl 5

Do keep me posted if you try this recipe and post photos on instagram with the #meghnaskitchen. I would love to be a part of your healthy eating lifestyle!:)

Print Recipe
Roasted Chickpea and Kale Vegan Bowl
roasted chickpea and kale vegan bowl 1
Course Main Dish
Prep Time 10 minutes
Cook Time 40 minutes
Servings
Ingredients
For the Vegetables and Kale
For the Roasted Chickpeas
For the sauce
For the garnish (optional)
Course Main Dish
Prep Time 10 minutes
Cook Time 40 minutes
Servings
Ingredients
For the Vegetables and Kale
For the Roasted Chickpeas
For the sauce
For the garnish (optional)
roasted chickpea and kale vegan bowl 1
Instructions
  1. Firstly cook the bulghur wheat or grain of choice till soft and fluffy. I add three cups of water to one cup of bulghur wheat and cook it covered on a medium heat for 20 minutes or till fluffy. Season with salt and pepper and keep warm aside.
  2. Pre heat the oven to 200 C. Thickly slice the sweet potatoes. Chop the onion into big chunks.
  3. Combine the lemon juice, oil, salt, chili flakes and crushed garlic. This will serve as a marinade to roast the vegetables in. Divide it into three parts.
  4. Combine the sweet potatoes and onions with one part of the lemony marinade. Spread in a roast tin and roast in the oven for ten minutes.
  5. While the sweet potatoes are roasting, combine the second part of the marinade with the kale till well combined. After the ten minutes of roasting, remove the sweet potatoes from the oven. Push the root vegetables to a corner in the roasting tin and add the kale. Spread it out as much as place it back in the oven for another 10 minutes.
  6. While the kale and root veg roast, slice the asparagus and zucchini or vegetables of choice. Combine with the remaining marinade and after roasting the kale for ten minutes, add it to the same roasting tin and roast these vegetables for a final 10 minutes.
  7. In total the vegetables will take 30 minutes to roast and I roast them all in the same tin, thus saving up on the washing!
  8. While the last set of vegetables are roasting, heat a pan on the stove top. Combine the chickpeas with all the ingredients for the roasted chickpeas including the oil. Add it to the hot pan and keep stiring till crunchy on the outside. This should take about 10 minutes. The longer you leave it to roast on the pan, the crispier it gets. Keep the heat to medium to prevent burning and stir once in a while. Set aside.
  9. Combine all the sauce ingredients together. Add a little hot water if it becomes too thick. The sauce has to have a pouring consistency. Set aside
  10. Finally set the bowls. In a bowl with a wide mouth and shallow depth add the bulghur wheat or cooked grain of choice as a base. Add a generous amount of roasted chickpeas in one corner. Now line up your vegetables. First the sweet potato slices, then the onions, then kale, then the courgette or zucchini and finally the asparagus.
    roasted chickpea, kale vegan bowl 2
  11. Drizzle over the sauce. Sprinkle over the garnish. The garnish is optional but I love the added textures and flavour of the coriander, spring onions and seeds. The feta adds an amazing creamy taste. Serve warm!
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