Mass-Builder Teriyaki Chickpea & Brown Rice Bowl with Mangetout
Mass-Builder Teriyaki Chickpea & Brown Rice Bowl with Mangetout brings Japanese flavour to a plate that delivers 35g of protein for 931 kcal. A reliable weeknight dinner that reheats beautifully for meal prep.
Ingredients
- 270g chickpeas
- 255g brown rice
- 80g mangetout
- 80g bean sprouts
- 30g teriyaki sauce
- 2 cloves garlic, grated
- 5g ginger
- 5g sesame oil
- 60g avocado
- 5g sesame seeds
Method
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1
Prep everything first: wash and trim the mangetout and beansprouts, then measure out the sauce ingredients.
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2
Simmer the brown rice in plenty of water for 25 minutes until tender, then drain.
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3
Pat the chickpeas dry and roast at 200°C for 20 minutes until crisp, tossing halfway.
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4
Whisk the teriyaki sauce with the grated garlic and ginger. Add to the pan for the final 2 minutes and let it bubble into a sticky glaze.
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5
Meanwhile, steam or stir-fry the mangetout and beansprouts for 3-5 minutes until just tender with a little bite.
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6
Build the bowl: brown rice first, then the veg and chickpea, spooning over any remaining sauce. Finish with the sesame seeds.
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7
Bulking upgrade: add the sesame oil, avocado for extra energy-dense calories.
Tap ingredients and steps to tick them off as you cook.