WMBD This Morning

Spiced Chickpea Buddha Bowl

In the Kitchen with OSF Registered Dietician Ashley Simper

Peoria -

WMBD Morning Show

Ashley Simper, MS, RD, LDN

Community/Outpatient Dietitian

OSF Saint Francis Medical Center

Central Illinois Academy of Nutrition and Dietetics Media Spokesperson

 

Spiced Chickpea Buddha Bowl

A protein and fiber packed colorful veggie bowl to satisfy your cravings

 for a healthy, delicious guilt-free meal.

 

Ingredients

Spiced Chickpeas

2 teaspoons canola oil

½ cup grated red onion

2 teaspoons minced garlic

1 ½ teaspoons grated ginger

15-ounce can no salt added chickpeas, rinsed

8-ounce can no salt added tomato sauce

1 teaspoon ground cumin

½ teaspoon ground coriander

¼ teaspoon turmeric

1 ½ teaspoon cayenne pepper

½ teaspoon curry powder

¼ teaspoon salt

¼ teaspoon ground black pepper

 

Yogurt Sauce

½ cup plain non-fat yogurt

¼ cup grated cucumber

1 teaspoon lemon juice

¼ teaspoon granulated sugar

⅛ teaspoon chili powder

⅛ teaspoon ground black pepper

Veggie & Grains

1 cup cooked brown rice

2 cups packed fresh spinach leaves

 

Garnish

3 Tablespoons coarsely chopped unsalted dry roasted almonds

2 teaspoons chopped fresh cilantro

 

For a single-serve bowl

1 cup packed spinach

½ cup brown rice, cooked

½ of the spiced chickpea mixture

½ of the yogurt sauce mixture

1 ½ Tablespoons unsalted dry roasted almonds

1 teaspoon cilantro, chopped

 

Directions

1.      In a medium saucepan, over medium heat, add canola oil, onions, garlic, and ginger, cooking for about 2 minutes. Add the chickpeas and cook for an additional 5 minutes. Lastly, add tomato sauce and all of the seasonings and cook for another 5 minutes.

2.      Mix yogurt, grated cucumber, lemon juice, and seasonings together in a small mixing bowl.

3.      Bowl Assembly:  In a medium-sized single-serve bowl, fill a third of the bowl with chickpea mixture, fill another third of the bowl with brown rice, and the remaining third with spinach. Drizzle yogurt sauce over the ingredients in the bowl.  Top with chopped almonds and cilantro.

 

Serves 2

 

Nutrition Information

Per 1 Bowl

Calories: 480

Total Fat:  15 g

    Saturated Fat:  1 g

Sodium:  404 mg

Total Carbohydrate:  70 g

    Dietary Fiber:  13 g

    Sugars:  11 g

Protein:  18 g


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