Teriyaki Chickpea Bowl

• khẩu phần: 4 servings
• thời gian hoạt động: 10 minutes
• tổng thời gian: 25 minutes

Nguyên liệu

¼ cup tamari (60 mL)

¼ cup maple syrup (60 mL)

1 tbsp rice wine vinegar (15 mL)

1 tbsp mirin (15 mL)

1 tsp fresh ginger, grated

2 cloves garlic, grated

¼ cup water (60 mL)

2 tsp cornstarch

1 (540 mL) can chickpeas, drained and rinsed (approx. 2.5 cups)

1/3 cup green onions, thinly sliced

1/4 cup all-natural peanut butter (60 g)

1 tbsp tamari (15 mL)

2 tsp fresh ginger, grated

1 clove garlic, grated

1 tbsp rice vinegar (15 mL)

2 tsp sesame oil (10 mL)

1 tbsp maple syrup (15 mL)

1 tsp sambal oelek or chili garlic paste, optional, for heat (5 mL)

2-5 tbsp warm water

pinch of salt, if needed (omit if using salted peanut butter)

2 tsp sesame oil

2 cups snap peas (227 g)

2 carrot, peeled, then cut into matchsticks (300 g)

1 red bell pepper, thinly sliced (140 g)

1 tsp sesame seeds

3 cups cooked rice

thinly sliced green onions, for topping

sesame seeds, for topping

Hướng dẫn

Cook Rice

If you don’t have cooked rice on hand, start cooking your choice of rice now according to package instructions. Recommended to use 1/2-1 cup cooked rice per bowl but you can adjust that to your preference/nutritional needs.

Make the Teriyaki Sauce

In a small bowl, combine tamari, maple syrup, vinegar, mirin, ginger and garlic.

Make Cornstarch Slurry: In another small bowl, whisk together the water and cornstarch.

Make the Ginger Peanut Sauce

Use a small blender or mini food processor to blend all of the ingredients until smooth, or combine in a bowl and whisk until smooth. Start with 2 tbsp water and slowly add more until you reach your desired consistency. It should be thick and creamy but pourable.

Stir Fry the Vegetables

In a large wok or skillet, heat 2 tsp sesame oil and 2 tbsp water over medium heat. When the pan is hot, add the carrots, snap peas and peppers. Season with salt and pepper. Cover and cook for 4 min. Uncover and cook for another 2-3 min, stirring occasionally, until tender-crisp.

Cook the Chickpeas

In the same pan, heat 2 tsp oil over medium-high heat (you may not need extra oil after cooking the veggies). Add the chickpeas. Cook for 2-3 min, stirring occasionally until golden-brown. Add the teriyaki sauce and mix well to coat the chickpeas.

Add Cornstarch: Stir the cornstarch slurry then add it to the pan. Cook for 3-4 min, stirring often, until thickened.

Add Green Onions: Stir in the green onions.

Serve

Divide rice between bowls. Top with the veggies and chickpeas. Drizzle ginger-peanut sauce over top. Sprinkle with sesame seeds and green onions.

Dinh dưỡng

• Kích thước Khẩu phần: 1
• Calo: 532
• Tổng Chất béo: 16 g
• Natri: 1400 mg
• Tổng Carbohydrate: 83 g
• Chất xơ: 10 g
• Tổng Đường: 25 g
• Chất đạm: 17 g