This Week’s Recipe: Broccoli, Potato, Chickpea Bowl
This healthy and hearty buddha bowl is full of greens, protein, and carbs which are all key ingredients in a well-balanced meal. I like to meal prep these every Sunday. I’ll start by making a pot of wild rice, throw some diced potatoes in the air fryer and then steam some broccoli, massage a little kale and finish this bowl with chickpeas and a strong garlic vinaigrette.
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What’s the difference between carbs and protein?
Carbohydrates are organic compounds made up of carbon, hydrogen, and oxygen and they are required by the human body as an energy source. Glucose is the main form of carbohydrates in the body and it can be referred to as the chain of sugars that keep our brain working and our body moving.
Proteins are organic compounds made up of interlinked chains of amino acids, which consist of carbon, hydrogen, oxygen, nitrogen, and sulfur. Proteins are very essential for the growth and maintenance of the human body and help in the formation of red cells and other blood components; they build tissues and muscles along with performing various other functions.
Comparison Chart
| Carbohydrates | Proteins |
| Carbohydrates are made up of sugar | Proteins are made up of amino acids |
| Carbohydrates are mainly used for energy in the body | Proteins are mainly used for building the structure of the body as they are called the building blocks |
| The main purpose of carbohydrates is to provide fuel to the body cells | The main purpose of proteins is to build up healthy body cells |
| An adult’s daily intake of carbohydrates is 45 to 65 percent of total calories | An adult’s daily intake of proteins is 10 to 35 percent of total calories |
History of Buddha Bowls
In 2013, in her book Meatless, Martha Stewart coined the term “Buddha Bowl” for what had been called until then Hippie Bowls and Macro Bowls. No doubt Martha was inspired by Buddhist monks walking around with their bowls to be filled up with whatever villagers could spare, therefore getting a varied selection of titbits of food to eat at the end of the day.
The tradition of mixing greens with a grain and a source of protein, along with condiments can be traced to many cultures, mainly in Asia and in Hawaii.
In Korea, there are Bibimpaps which consist of rice in a stone bowl, with a topping of greens and veggies with an egg and/or slices of meat. In Hawaii, the traditional Poke Bowl comes with rice topped with fish and veggies, for a quick and healthy lunch option.
The contemporary Buddha Bowls of the West usually include rice, quinoa, or noodles covered with a choice of roasted/steamed and raw vegetables, beans/tofu, or tempeh. A variety of sauces can be sprinkled on top, from a peanut-based warm sauce to a Teriyaki or cold dressing like a green goddess.
The Buddha Bowl is a completely balanced meal that never bores.
Health Benefits of Broccoli
Broccoli belongs to the plant species known as Brassica oleracea. It’s closely related to cabbage, Brussels sprouts, kale, and cauliflower — all edible plants collectively referred to as cruciferous vegetables.
Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber, and antioxidants.
One of broccoli’s biggest advantages is its nutrient content. It’s loaded with a wide variety of vitamins, minerals, fiber, and other bioactive compounds.
One cup (91 grams) of raw broccoli packs:
- Carbs: 6 grams
- Protein: 2.6 gram
- Fat: 0.3 grams
- Fiber: 2.4 grams
- Vitamin C: 135% of the RDI
- Vitamin A: 11% of the RDI
- Vitamin K: 116% of the RDI
- Vitamin B9 (Folate): 14% of the RDI
- Potassium: 8% of the RDI
- Phosphorus: 6% of the RDI
- Selenium: 3% of the RDI
Broccoli can be eaten cooked or raw — both are perfectly healthy but provide different nutrient profiles.
Different cooking methods, such as boiling, microwaving, stir-frying, and steaming, alter the vegetable’s nutrient composition, particularly reducing vitamin C, as well as soluble protein and sugar. Steaming appears to have the fewest negative effects.
Health Benefits of Chickpeas
Chickpeas, also known as garbanzo beans, have been grown and eaten in Middle Eastern countries for thousands of years.
Their nutty taste and grainy texture pair well with many other foods and ingredients.
As a rich source of vitamins, minerals, and fiber, chickpeas offer a variety of health benefits. This legume is high in protein and makes an excellent replacement for meat in many vegetarian and vegan dishes.
Chickpeas boast an impressive nutritional profile.
They contain a moderate number of calories, providing 269 per cup (164 grams). Approximately 67% of these calories come from carbs, while the rest comes from protein and fat.
Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fiber and protein. A 1-cup (164-gram) serving of cooked chickpeas offers:
- Calories: 269
- Protein: 14.5 grams
- Fat: 4 grams
- Carbs: 45 grams
- Fiber: 12.5 grams
- Manganese: 74% of the Daily Value (DV)
- Folate (vitamin B9): 71% of the DV
- Copper: 64% of the DV
- Iron: 26% of the DV
- Zinc: 23% of the DV
- Phosphorus: 22% of the DV
- Magnesium: 19% of the DV
- Thiamine: 16% of the DV
- Vitamin B6: 13% of the DV
- Selenium: 11% of the DV
- Potassium: 10% of the DV
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Pin for Later – Broccoli, Potato, Chickpea Bowl
broccoli, potato, chickpea bowl
Equipment
- air fryer
- saucepan
- knife
- cutting board
- big mixing bowl
Ingredients
- 1 cup wild and brown rice, uncooked
- 2-3 small, white, or russet potatoes, diced
- 1 large, head of broccoli, chopped
- 1 14oz, can of chickpeas, drained
- 4 cups kale, washed, chopped, massaged
- 2 cloves fresh garlic, minced
- ½ cup pepitas, to garnish
- 2 tbsp olive oil, separated
- 2 tbsp lemon juice
- 1 tsp paprika
- salt & pepper to taste
Instructions
- cook rice, per package instructions, and prepare everything else while this is simmering
- drain and rinse chickpeas, you can add these to the broccoli once it's steamed
- dice potatoes into small cubes, add to the air fryer, drizzle with 1 tbsp olive oil, 1 tsp paprika, salt and pepper to taste, mix and cook @ 200°C for 15-18 minutes
- In a saucepan on medium heat, steam chopped broccoli in approx ¼ cup water until tender and add 1-2 tbsp of lemon juice
- Add washed & chopped kale to a big bowl, drizzle with 1 tbsp olive oil, add a pinch of salt, and massage kale for 1 minute, add minced garlic and pepitas
- separate kale, potatoes, broccoli, chickpeas, and rice into 4 bowls, top with vinaigrette of choice (I love little creek), and serve!
If you liked this recipe & want to know more:
Be sure to check out some of my other recipes:
If you like this recipe, I’d love to hear about it! Take some snapshots of your broccoli, potato, chickpea bowl, and share them with me on Instagram!
