BBQ Chickpea Salad Bowl

Ingredients:

Vegetables:

• 1 cup cherry tomatoes, halved (27 calories, $0.50)
• 1 cucumber, diced (45 calories, $0.50)
• 1 red bell pepper, diced (37 calories, $0.75)
• 1 small red onion, thinly sliced (40 calories, $0.50)
• 1 cup corn kernels (120 calories, $1.00)

Chickpeas:

• 2 cans chickpeas, rinsed and drained (720 calories, $1.50)

BBQ Sauce:

• ¼ cup ketchup (50 calories, $0.25)
• 2 tablespoons maple syrup (104 calories, $0.50)
• 1 tablespoon soy sauce (10 calories, $0.10)
• 1 tablespoon apple cider vinegar (3 calories, $0.10)
• 1 teaspoon smoked paprika (6 calories, $0.10)
• ½ teaspoon garlic powder (4 calories, $0.10)
• ¼ teaspoon cayenne pepper (2 calories, $0.05)

Greens:

• 4 cups mixed salad greens (60 calories, $1.00)

Toppings:

• ¼ cup chopped fresh cilantro (1 calorie, $0.25)
• ¼ cup chopped green onions (10 calories, $0.25)
• ½ avocado, sliced (120 calories, $0.75)

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Total Calories: 1245
Total Cost: $7.25
Total Cook Time: 30 minutes
Total Servings: 4

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Instructions:

1. Prepare the BBQ Sauce: Start by preparing the BBQ sauce. In a small bowl, whisk together the ketchup, maple syrup, soy sauce, apple cider vinegar, smoked paprika, garlic powder, and cayenne pepper. Mix thoroughly until the sauce is smooth and all the ingredients are well incorporated. The sweetness of the maple syrup pairs beautifully with the tanginess of the apple cider vinegar, while the smoked paprika adds depth and a slight smokiness. The soy sauce brings umami, and the cayenne gives it a little heat. Once the sauce is mixed, set it aside so the flavors can meld together while you cook the chickpeas.
2. Cook the Chickpeas: Heat a large skillet over medium heat. Once the skillet is hot, add the rinsed and drained chickpeas. Let them cook for about 5 minutes, stirring occasionally. The goal is to cook the chickpeas until they become slightly crispy and golden. This adds texture and depth of flavor to the dish, giving the chickpeas a delicious crunch that contrasts nicely with the freshness of the vegetables. Make sure to stir the chickpeas gently to prevent them from burning and to ensure they are evenly heated.
3. Coat the Chickpeas in BBQ Sauce: Once the chickpeas are slightly crispy, pour the prepared BBQ sauce over them. Stir well to coat each chickpea evenly with the sauce. Continue to cook for another 2-3 minutes, allowing the sauce to thicken slightly and stick to the chickpeas. The heat will help the sauce caramelize, making the chickpeas flavorful and sticky with BBQ goodness. After a few minutes, remove the skillet from the heat and set the chickpeas aside.
4. Prepare the Salad Vegetables: While the chickpeas are cooking, prepare the fresh vegetables. Start by halving the cherry tomatoes and placing them in a large salad bowl. Next, dice the cucumber and add it to the bowl. Then, dice the red bell pepper and slice the red onion thinly. Add all the vegetables to the bowl along with the corn kernels. Toss everything gently to combine. The colorful mix of vegetables will add crunch, sweetness, and freshness, creating a beautiful and vibrant base for your salad.
5. Assemble the Salad Bowls: Now it’s time to assemble your BBQ Chickpea Salad Bowls. Divide the mixed salad greens evenly among 4 serving bowls. These greens will provide a fresh and slightly bitter base that contrasts with the sweet and smoky chickpeas. On top of the greens, add a generous portion of the prepared vegetable mixture, spreading the tomatoes, cucumbers, peppers, onions, and corn evenly across each bowl. Then, spoon the BBQ chickpeas on top, spreading them out to ensure each bite gets a tasty mix of crispy chickpeas and the delicious BBQ sauce.
6. Garnish the Salad Bowls: To finish off your BBQ Chickpea Salad Bowls, garnish each bowl with a sprinkle of chopped fresh cilantro and chopped green onions. The cilantro will add a burst of freshness, while the green onions bring a slight sharpness that complements the richness of the chickpeas. Finally, top each bowl with a few slices of creamy avocado. The avocado adds a smooth, velvety texture and a mild flavor that balances the spice of the cayenne pepper and the tang of the BBQ sauce.
7. Serve and Enjoy: Your BBQ Chickpea Salad Bowls are now ready to be served! This dish is perfect for a quick lunch or dinner. Serve immediately while the chickpeas are warm and the vegetables are fresh. The combination of flavors and textures is incredibly satisfying – from the smoky, crispy chickpeas to the crunchy veggies and creamy avocado, each bite is a perfect balance of savory, sweet, and tangy elements. The salad is not only delicious but also full of nutrients, making it a great choice for a healthy and filling meal.

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Storage Tips:

• Leftovers: If you have leftovers, store the salad components separately in airtight containers. The BBQ chickpeas can be stored in the refrigerator for up to 2-3 days. The salad greens and vegetables are best consumed within a day or two to maintain their freshness, but the other components will keep well. You can reheat the chickpeas in a skillet for a few minutes before serving, or enjoy them cold as a snack.
• Pre-Prep: If you’re planning ahead, you can prepare the BBQ sauce and the chickpeas in advance. Store the chickpeas in the fridge for up to 3 days, and just reheat them before serving. The vegetables can be chopped and stored in a separate container, ready to be assembled into your salad when you’re ready to eat.

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Customization Tips:

• Add Some Greens: If you want to add even more greens to this salad, consider tossing in some spinach, arugula, or kale to the salad greens mix. This will boost the nutritional value and make the dish even more vibrant.
• Add Grains: For a heartier salad, you can include some cooked quinoa, brown rice, or couscous. This will provide additional fiber and make the salad a complete meal.
• Swap the Chickpeas: If you’re not a fan of chickpeas, you can swap them out for another protein. Grilled chicken, tempeh, or even grilled tofu would be excellent substitutes. You could also use black beans or lentils for a different texture.
• Spice It Up: If you prefer your salad with more heat, increase the amount of cayenne pepper or drizzle some hot sauce over the salad before serving. You could also add a diced jalapeño when preparing the vegetables for an extra kick.

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Nutritional Benefits:

This BBQ Chickpea Salad Bowl is packed with nutritional benefits. The chickpeas provide a great source of plant-based protein and fiber, making this dish filling and satisfying. The vegetables contribute a range of vitamins, minerals, and antioxidants, while the avocado adds healthy fats that promote heart health. The maple syrup and apple cider vinegar in the BBQ sauce offer a balance of sweetness and tang, and the addition of cilantro and green onions brings freshness and flavor to each bite. This dish is a perfect option for those looking for a healthy, satisfying, and plant-based meal.

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Conclusion:

This BBQ Chickpea Salad Bowl is a flavorful, vibrant, and nutritious meal that is easy to make and packed with delicious ingredients. The smoky BBQ chickpeas, combined with fresh vegetables, creamy avocado, and tangy cilantro, create a dish that is both satisfying and refreshing. Perfect for meal prep, weeknight dinners, or a healthy lunch, this salad will quickly become a favorite in your recipe rotation. Enjoy every bite of this wholesome and tasty dish!