Chickpea Grain Bowls with Avocado
A quick and nourishing bowl filled with chickpeas, brown rice, and fresh vegetables, topped with creamy avocado and crunchy walnuts. Perfect for a wholesome, plant-based meal that’s high in protein, fiber-rich, and ready in just 10 minutes.
Equipment
- 1 wide mixing bowl (large enough to hold all ingredients)
- 1 Cutting board
- 1 Sharp Knife
- Measuring Cups and Spoons
Ingredients
- 2 cups cooked brown rice short-grain preferred
- 1 14.5 oz can chickpeas, rinsed and drained
- 2 cups cucumber slices
- 10 –12 cherry tomatoes halved
- 1 avocado thinly sliced
- 1 yellow bell pepper thinly sliced
- 1 small red cabbage thinly sliced
- 2 cups fresh lettuce about ½ cup per bowl
- Handful walnut halves
- 1 lime thinly sliced
- Salt and ground black pepper to taste
- Everything Bagel seasoning or sesame seeds to taste
- Favorite salad dressing optional; creamy buttermilk recommended
Instructions
- Prepare the Base: Cooked Brown Rice: Begin by ensuring your brown rice is fully cooked and slightly cooled. Using short-grain brown rice adds a nice, slightly sticky texture that holds the bowl together beautifully. If you are making the rice from scratch, rinse 2 cups thoroughly under cold water, then cook according to package directions (typically 1 cup rice to 2 cups water, simmered until tender). Once cooked, fluff with a fork and allow it to cool slightly so it doesn’t wilt your fresh vegetables.
- Rinse and Drain Chickpeas: Open a 14.5-ounce can of chickpeas. Place them in a fine-mesh strainer and rinse thoroughly under cold running water. This removes excess sodium and improves the flavor. Shake off any extra water and set the chickpeas aside. Rinsing also ensures they won’t clump together in your bowl, giving you a lighter, more pleasant texture.
- Slice Fresh Vegetables: On a clean cutting board, carefully prepare your vegetables: Cucumbers: Cut into thin, even slices to create crisp, refreshing bites. Cherry Tomatoes: Halve each tomato for a juicy, tangy pop in every mouthful. Yellow Bell Pepper: Slice into thin strips for crunch and vibrant color. Red Cabbage: Slice very thinly to maximize volume and create a delicate, crisp texture. Avocado: Slice thinly just before serving to prevent browning and ensure creaminess. Take your time to slice evenly; this improves both presentation and texture when layering the bowl.
- Wash and Prep Lettuce: Take 2 cups of fresh lettuce (approximately ½ cup per bowl) and rinse under cold water. Pat dry using paper towels or a salad spinner to remove excess moisture. Tear or roughly chop the leaves into bite-sized pieces. The lettuce adds a refreshing crunch and bright green color that balances the other ingredients.
- Assemble the Grain Bowl: Choose a wide, shallow bowl for assembly. Begin by placing a layer of brown rice at the base. Then, arrange chickpeas neatly on one side. Next, layer your sliced cucumbers, halved cherry tomatoes, bell pepper strips, thin cabbage, and avocado slices in separate sections, creating a visually appealing rainbow of colors. Scatter the lettuce around the edges or on top, depending on your presentation preference.
- Add Crunchy Toppings: Sprinkle a handful of walnut halves over the bowl. This adds a rich, nutty flavor and satisfying crunch that contrasts beautifully with the soft rice and creamy avocado. For an extra touch of texture and flavor, lightly sprinkle Everything Bagel seasoning or sesame seeds over the top.
- Season Thoughtfully: Lightly season each bowl with kosher salt and freshly ground black pepper. Taste and adjust according to preference. A squeeze of fresh lime over the top enhances all the flavors, providing a bright, zesty note that complements the creamy and crunchy elements.
- Dress and Serve: Serve the bowl with your favorite salad dressing on the side or drizzle lightly over the top. A creamy buttermilk dressing pairs especially well, adding a tangy richness that balances the fresh vegetables and grains. For meal prep, keep the dressing separate until ready to eat to prevent the ingredients from becoming soggy.
- Optional Customizations: Feel free to personalize your bowl by adding extras like roasted corn, pickled onions, or even a few olives. You can also substitute brown rice with quinoa or farro for additional texture and protein. These bowls are extremely versatile and can be adapted to suit your taste preferences and dietary needs.
- Enjoy Immediately: Serve your chickpea grain bowl immediately for the best texture and flavor. Each bite should provide a satisfying combination of creamy avocado, tender rice, crunchy nuts, and crisp, fresh vegetables. These bowls are perfect for a quick lunch, weeknight dinner, or make-ahead meal prep that keeps well in the refrigerator for a day or two.
Notes
- For convenience, cook your brown rice in advance or use leftover rice—it keeps the preparation time under 15 minutes.
- Rinsing canned chickpeas removes excess sodium and improves flavor while reducing any “canned” taste.
- Thinly slicing vegetables ensures even distribution in every bite and enhances the bowl’s presentation.
- Avocado should be added just before serving to maintain its creamy texture and prevent browning.
- Everything Bagel seasoning adds a savory, slightly garlicky flavor, but sesame seeds or toasted pumpkin seeds are excellent alternatives.
- This recipe is highly customizable: swap brown rice for quinoa, bulgur, or farro, or add roasted vegetables for warmth and depth.
- Dressing can be served on the side to allow individual preference and keep the bowl fresh for meal prep.
