Chicken Power Bowls with Crispy Baked Garbanzo Beans

Introduction

Chicken Power Bowls with Crispy Baked Garbanzo Beans are the epitome of a wholesome, satisfying, and nutritious meal that hits all the right notes. These bowls are packed with protein, fiber, and a variety of vibrant flavors, making them an excellent choice for lunch or dinner. Whether you’re meal prepping for the week, craving a fresh, nourishing meal, or simply looking for a delicious and healthy dish, these power bowls are the perfect solution.

This recipe combines tender, juicy chicken, crispy baked garbanzo beans, and an assortment of colorful vegetables to create a balanced and filling meal. The garbanzo beans add a crunchy texture to the bowl, while the chicken provides the protein needed to keep you full and energized. Toss in some fresh greens, roasted vegetables, and a zesty dressing, and you’ve got a complete, well-rounded meal that’s as delicious as it is nutritious.

In this article, we will walk you through the process of creating Chicken Power Bowls with Crispy Baked Garbanzo Beans, exploring everything from the ingredients and preparation steps to tips for serving and storing leftovers. Let’s dive into this tasty and healthy recipe that’s bound to become a staple in your weekly rotation!

Perfect For:

• Lunch or dinner
• Meal prepping for the week
• A healthy and filling post-workout meal
• Easy, customizable bowls for picky eaters
• A great way to incorporate more plant-based protein with the garbanzo beans

Why You’ll Love Chicken Power Bowls with Crispy Baked Garbanzo Beans

These power bowls are an ideal meal for anyone looking to fuel their body with clean, wholesome ingredients. Here’s why this dish will quickly become a favorite:

• Packed with Protein: The combination of chicken and crispy garbanzo beans provides a great balance of animal and plant-based protein. This makes the bowls filling and great for muscle repair and growth.
• Crispy Texture and Crunch: The crispy baked garbanzo beans are the standout feature of this dish. Their crunchiness provides a contrast to the tender chicken and fresh vegetables, making each bite interesting and satisfying.
• Nutrient-Rich: This meal includes an abundance of nutrient-dense ingredients, including leafy greens, roasted vegetables, and chickpeas, all packed with vitamins, minerals, and fiber to support overall health.
• Customizable: Chicken Power Bowls are incredibly versatile. You can easily swap out vegetables, proteins, or even the dressing to suit your preferences or dietary needs.
• Meal Prep-Friendly: These bowls are perfect for meal prep, as they store well in the fridge and can be enjoyed throughout the week. The ingredients hold up well, making them a great option for busy days when you want a quick, healthy meal.
• Quick and Easy to Make: While these bowls look impressive, they are simple to prepare. With just a few steps, you can have a flavorful and satisfying meal on the table in under an hour.

Preparation and Cooking Time

• Total Time: 45 minutes to 1 hour
• Preparation Time: 15 minutes
• Cooking Time: 30 to 40 minutes
• Servings: 4 servings
• Calories per serving: Approximately 500-600 calories (depending on portion sizes and ingredients used)
• Key Nutrients per serving: Protein: 35g, Carbohydrates: 50g, Fat: 18g, Fiber: 10g

Ingredients

To make Chicken Power Bowls with Crispy Baked Garbanzo Beans, you will need the following ingredients:

For the Crispy Baked Garbanzo Beans:

• 1 can (15 oz) garbanzo beans (chickpeas), drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder
• ½ teaspoon ground cumin
• Salt and freshly ground black pepper, to taste

For Chicken:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon smoked paprika
• ½ teaspoon dried oregano
• Salt and freshly ground black pepper, to taste

The Vegetables:

• 2 cups mixed greens (spinach, arugula, kale, or a combination)
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• 1 red bell pepper, sliced
• 1 avocado, sliced
• 1 small red onion, thinly sliced

For the Dressing:

• ¼ cup tahini
• 2 tablespoons lemon juice (freshly squeezed)
• 1 tablespoon olive oil
• 1 tablespoon maple syrup or honey
• 2 tablespoons water (to thin the dressing)
• Salt and freshly ground black pepper, to taste

Ingredient Highlights

• Garbanzo Beans: The crispy garbanzo beans are the star of this dish. They’re roasted to perfection, creating a crunchy, satisfying texture that adds an extra layer of flavor and crunch to your bowl. They’re also a great source of plant-based protein and fiber.
• Chicken Breast: Chicken breast is a lean protein that complements the crunchy garbanzo beans perfectly. It’s low in fat and high in protein, making it a great option for anyone looking to build or maintain muscle mass.
• Tahini Dressing: The creamy tahini dressing is made with sesame seeds, which are rich in healthy fats and provide a smooth, nutty flavor that enhances the dish. The addition of lemon juice and maple syrup adds brightness and sweetness, making it a delicious and well-balanced dressing.
• Vegetables: Fresh vegetables like cucumber, bell pepper, tomatoes, and avocado add nutrients, color, and texture to the bowls. These veggies are packed with vitamins, minerals, and fiber, contributing to a healthy, filling meal.

Step-by-Step Instructions

1. Prepare the Crispy Baked Garbanzo Beans:

Preheat your oven to 400°F (200°C). Drain and rinse the garbanzo beans in a fine mesh sieve. Once rinsed, pat them dry with a clean kitchen towel or paper towels to remove excess moisture. The drier the beans, the crispier they will be when baked.

In a mixing bowl, toss the garbanzo beans with olive oil, smoked paprika, garlic powder, cumin, salt, and pepper until they are evenly coated. Spread the beans out in a single layer on a baking sheet lined with parchment paper for easy cleanup.

Bake for 25-30 minutes, stirring halfway through, until the garbanzo beans are golden brown and crispy. Keep a close eye on them towards the end to ensure they don’t burn. Once done, remove from the oven and set aside.

2. Cook the Chicken:

While the garbanzo beans are baking, prepare the chicken. Heat a tablespoon of olive oil in a large skillet over medium heat. Season the chicken breasts with garlic powder, onion powder, smoked paprika, dried oregano, salt, and pepper on both sides.

Place the chicken breasts in the skillet and cook for about 6-7 minutes per side, or until they are fully cooked through and reach an internal temperature of 165°F (74°C). Once cooked, remove the chicken from the skillet and let it rest for a few minutes before slicing it into thin strips.

3. Prepare the Vegetables:

While the chicken is cooking, prepare the vegetables for your power bowl. Slice the cucumber, red bell pepper, and red onion. Halve the cherry tomatoes and slice the avocado. Arrange the mixed greens in the bowls and top them with the prepared vegetables.

4. Make the Tahini Dressing:

In a small bowl, whisk together the tahini, lemon juice, olive oil, maple syrup (or honey), and water until smooth. If the dressing is too thick, add a bit more water, one teaspoon at a time, until you reach your desired consistency. Season with salt and pepper to taste.

5. Assemble the Power Bowls:

To assemble the Chicken Power Bowls, divide the mixed greens among four bowls. Top each bowl with a portion of the crispy garbanzo beans, sliced chicken, and prepared vegetables (tomatoes, cucumber, bell pepper, avocado, and red onion). Drizzle the tahini dressing over the top of the bowls and finish with an extra sprinkle of black pepper or a pinch of sea salt.

6. Serve and Enjoy:

Serve the bowls immediately, or if you’re meal prepping, store the components separately in airtight containers and assemble when ready to eat. The bowls can be refrigerated for up to 4 days, making them perfect for meal prep.

How to Serve Chicken Power Bowls with Crispy Baked Garbanzo Beans

Chicken Power Bowls are versatile and can be served in many ways. Here are some ideas for how to enjoy them:

• As a Standalone Meal: These bowls are filling and balanced, making them a complete meal on their own. The combination of protein, fiber, and healthy fats will keep you satisfied and energized for hours.
• With a Side of Bread: If you’re craving a little more carb action, pair the bowls with a slice of whole grain or sourdough bread for added texture and flavor.
• As a Make-Ahead Lunch: These power bowls are perfect for meal prepping. Simply assemble the ingredients in separate containers and store them in the fridge for up to four days. When you’re ready to eat, just add the tahini dressing and enjoy!
• Topped with Extras: If you’re looking to add more flavor or texture to your bowls, consider topping them with extras like crumbled feta cheese, sliced almonds, pumpkin seeds, or a hard-boiled egg.

Tips for Making the Perfect Chicken Power Bowls with Crispy Baked Garbanzo Beans

Here are a few tips to help you make these bowls even better:

• Dry the Garbanzo Beans Well: The key to crispy garbanzo beans is making sure they’re completely dry before baking. Moisture will prevent them from becoming crunchy, so use a kitchen towel to dry them thoroughly after rinsing.
• Don’t Skip the Resting Time for Chicken: Let the chicken rest after cooking to allow the juices to redistribute, ensuring it stays juicy and tender.
• Customize the Vegetables: Feel free to swap out any of the vegetables for what you prefer or have on hand. Roasted sweet potatoes, shredded carrots, or even pickled red onions can add extra flavor and variety.
• Adjust the Dressing to Your Liking: If you prefer a tangier dressing, add more lemon juice or a dash of apple cider vinegar. If you want a sweeter flavor, add a bit more maple syrup.

Storing and Freezing Chicken Power Bowls with Crispy Baked Garbanzo Beans

• Storing: Store any leftover components of the bowls in airtight containers in the fridge for up to 4 days. Keep the tahini dressing separate to avoid sogginess. To keep the crispy garbanzo beans fresh, store them in a separate container at room temperature, as refrigerating them can soften them.
• Freezing: While you can freeze the cooked chicken and roasted garbanzo beans, it’s best to freeze them separately. The vegetables and tahini dressing don’t freeze well, so it’s recommended to assemble the bowls fresh when you’re ready to eat them.

Print

Conclusion

Chicken Power Bowls with Crispy Baked Garbanzo Beans are an ideal meal for anyone looking to enjoy a wholesome, flavorful, and customizable dish. With tender chicken, crispy garbanzo beans, fresh vegetables, and a creamy tahini dressing, these bowls are both nutritious and satisfying. Whether you’re meal prepping, serving a crowd, or enjoying a solo meal, these bowls are sure to please.

By following simple steps and using healthy, whole ingredients, you can create a delicious and balanced meal that provides everything your body needs to stay fueled and energized. Enjoy the combination of textures, flavors, and colors, and let these power bowls become a regular part of your weekly meal rotation!