This 20 minute Spicy Chickpea Buddha Bowl makes a perfect breakfast, lunch or dinner on those busy days when time is limited but you still want something delicious and nutritious. Packed full of flavor and easily adapted to suit what you happen to have in your fridge, it'll become your go-to too!
Not only is this a perfect plant based vegetarian meal for one, it's also low in carbs and gluten free too.
Spicy chickpeas (also known as garbanzo beans) are sautéed in subtle spices and served with greens, yoghurt and a fried egg.
This dish looks impressive but couldn't be easier and makes great use of leftovers and ingredients that we have already in our fridges and store cupboards.
What Is a Buddha Bowl?
A Buddha bowl is a one bowl meal, typically either vegetarian or vegan, although some recipes do add meat and fish.
The idea is it's so plentiful it resembles the rounded belly of a Buddha.
This one bowl dish can be served either hot or cold and usually comprises rice or other grains, with a protein (chickpeas, lentils, quinoa, beans and pulses), vegetables either cooked or raw - and a delicious dressing.
Why You Should Make This Crispy Chickpea Buddha Bowl?
- This spicy Buddha bowl is vegetarian, low carb, gluten free and packed full of nutrients. Making it a super healthy fast food option - which is hard to find.
- The way it's cooked means you only have to use one pan - so it's less work to clean up.
- It's completely adaptable and can be made using a variety of veggies. So pack in the ones you and the kids enjoy eating.
- This is a meal that can be served at any time of the day - it's equally great for breakfast, lunch or dinner.
- This serving is for one, but this recipe is easily multiplied to feed a larger number.
- This protein rich crispy chickpea bowl is not only ideal for vegetarians, but also for those looking to add a few extra meat-free meals into their daily diet. My Easy Quinoa Caprese Salad is another great one bowl dish.
How to Make Spicy Garbanzo Bean Buddha Bowl?
Find a full printable recipe with measurements below.
Fry the chickpeas in olive oil until they become crunchy.
Add the whole garlic cloves, dried spices and season - then cook a little further.
Remove the garlic cloves, move the chickpeas to the side of the pan then wilt the kale in the other half.
Move the kale over to make space for frying the egg.
Serve in a shallow bowl with the fried egg on top of the greens and chickpeas with Greek yoghurt and any other garnishes.
Can I Use Dried Chickpeas?
I have used canned chickpeas, however you can easily substitute with dried chickpeas. Simply place the chickpeas in a bowl and cover with water. Allow to sit overnight to soak.
When ready to use the chickpeas, drain away the water and place the chickpeas in a pot with double the amount of water and a little salt if using.
Bring the chickpeas to the boil, then turn down the heat and simmer gently for 45 minutes to 1 hour until softened.
Variations of Chickpea Buddha Bowl:
- Chickpeas form the protein base for this dish, but you could use any beans, pulses, lentils or quinoa instead.
- I love iron rich kale in my Buddha bowl but you can add any green vegetables like spinach, salad greens, green beans or broccolini.
- I like to use a blend of cumin and turmeric with just a hint of chili powder to flavor the chickpeas. You can be really flexible with the spices you use. If you like more heat then simply add a little more chili to the dish. Similarly if you're cooking for people who don't like heat, just leave the spices out.
- A just-set fried egg with a runny yolk tops my Buddha bowl. However, you could use a boiled or poached egg if you prefer.
- Greek yoghurt dresses my spicy chickpeas, adding a wonderful cooling finish to the dish. You can also add any salad dressing of your choice.
Can I Make a Vegan Chickpea Buddha Bowl?
Following a vegan diet? No problem as this is a versatile dish.
Simply remove the egg and replace with some firm tofu instead. Cut the tofu into bite-sized cubes and gently brown in the pan.
Also remove the Greek yoghurt and replace it with a vegan alternative.
For another great vegan dish that can be made ahead of time try my Smoky Eggplant Vegan Chili.
Tips For Making Chickpea Buddha Bowl:
- 3 tablespoons seems like quite a lot of olive oil but go with it. It really helps to crunch up those chickpeas and it's so good for you too.
- Make sure you season the ingredients well - ideally with sea salt. It makes all the difference here.
- If you're making this for more than one person it might be easier to use one pan to sauté the chickpeas and kale - and fry the eggs in a separate pan.
How To Serve this Chickpea Buddha Bowl:
I like to add a little hot sauce to my Buddha bowl for chili heat and a squeeze of lemon or lime for added zing. Finally some freshly chopped cilantro and micro greens give the dish a fresh lift.
Don't be limited by my suggestions, you can add some fresh and crunchy salad vegetables like tomatoes or sliced avocado or drizzle over some tahini dressing. Be as creative as you want.
How To Reheat Chickpea Buddha Bowl?
If you are making this dish ahead of time and plan reheating it, I recommend putting the chickpeas and kale back into a pan and heating up gently.
However, don't cook the egg in advance, unless you plan to boil it. Instead cook the fried egg fresh in the pan just before serving.
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What Do You Think?!
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More 30 Minute Meal Ideas
Printable Recipe
Spicy Chickpea Buddha Bowl
Ingredients
- 3 tbsp Olive Oil
- 7 oz Canned Chickpeas/Garbanzo Beans - drained
- 2 cloves Garlic - peeled, left whole
- 1 tsp Ground Cumin
- 1 tsp Turmeric
- 1 tsp Chili Powder
- 2 handfuls Tuscan Kale - stemmed and chopped
- 1 Egg
- 2 tbsp Greek Yoghurt
- Sea Salt
Optional Garnishes
- Hot Sauce
- Lemon Wedges
- Fresh Cilantro (Coriander)
- Micro Greens
Instructions
- Place the olive oil in a large non stick pan and heat until smoking hot.
- Add and fry the chickpeas for around 5 minutes until they get crunchy and toasty.
- Turn the heat down to medium, add the whole garlic cloves, cumin, turmeric, chili powder and a pinch of salt. Continue cooking for 5 minutes.
- Remove the garlic cloves, pile the chickpeas to one side of the pan and add the kale into the other half.
- Cook the kale, stirring until wilted - around 2-3 minutes.
- Move the kale over in the pan to make space for the egg. Crack the egg into the pan. Cook until set.
- Serve in a shallow bowl, placing the fried egg on top of the greens and chickpeas.
- Season again and serve with the greek yoghurt. Add hot sauce, lemon wedges, fresh cilantro/coriander and/or micro greens if using.
Notes
Nutrition
This recipe was shared with the #cookblogshare community, which this week was hosted by Kate at Gluten Free Alchemist
Kate - Gluten Free Alchemist says
You can't beat a buddha bowl... They are the perfect meal! This looks and sounds amazing. Crispy chickpeas are a perfect topping too xx
Thanks for sharing with #CookBlogShare
Cat | Curly's Cooking says
This is so full of flavour and the perfect light, easy meal. Topping with an egg is my favourite bit - it works so well!
Jo Keohane says
Yes, love #puttinganeggonit too 😉 Thanks so much for your comment Cat!
Amy says
This looks divine and so fresh!
Jo Keohane says
Thanks so much Amy...we eat it a lot in our house!
Kat (The Baking Explorer) says
This looks so tasty and nutritious! I can never resist a fried egg, so I love that you've put them on top