Global · lunch, dinner
Sheet-Pan Sweet Chilli Chickpea and Mushroom Rice Bowls
Video by Yeung Man Cooking on YouTube · Open on YouTube
- Vegan
- Gluten-free with a swap: Use tamari in place of both soy sauces to keep it gluten-free
- Nut-free
Contains: Gluten, Soy. Check labels on stock, sauces and spice mixes.
A hearty bowl with about 24 g of protein and 12 g of fibre from chickpeas, mushrooms and rice, with roasted (not fried) vegetables supplying more than a day's vitamin C.
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Ingredients 18
Method
Tap a time to watch that step in the video.
- Heat the oven to 200 °C (400 °F) and line two trays with baking paper. On one, put the onion, peppers and broccolini in separate piles, drizzle with avocado oil, season and toss. 0:27
- On the second tray spread the chopped mushrooms, drizzle with avocado oil and season. Toss the chickpeas with salt, pepper, 1 tbsp maple syrup, 2 tsp chilli oil and the paprika and spread them beside the mushrooms. Roast both trays 25–30 minutes. 2:09
- Rinse the rice 2–3 times, add 1½ cups water and bring to a bubble on medium-high, stir, then cover and cook on medium-low for 15 minutes. Turn off the heat and steam 10 minutes more. 3:55
- Stir together the soy sauce, dark soy sauce, chilli oil, maple syrup and yuzu. 4:47
- Fill bowls with rice, top with the roasted vegetables, mushrooms and chickpeas and spoon the sauce over. 5:55
Tip. Serves 2–3 (we use 3). Lemon juice works if you can't find yuzu. Use any vegetables you have; leftover sauce is good in a stir-fry.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 64%
- Protein 12%
- Fat 24%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 67% of the 125 g of net carbs come from the short-grain rice. To cut carbs, try cauliflower rice instead, or half and half.
One serve has about 53% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High118%
106 mg a serve, mostly from broccolini (42%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Selenium High78%
43 µg a serve, mostly from short-grain rice (56%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Folate High58%
230 µg a serve, mostly from chickpeas (60%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K High53%
63 µg a serve, mostly from broccolini (80%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-3 High53%
0.9 g a serve, mostly from chilli oil (48%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B6 High43%
0.7 mg a serve. Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High39%
4.2 mg a serve, mostly from short-grain rice (35%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium High30%
126 mg a serve, mostly from chickpeas (31%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium High27%
1270 mg a serve, mostly from mushrooms (38%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E High27%
4 mg a serve, mostly from avocado oil (29%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron High26%
4.7 mg a serve, mostly from chickpeas (49%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Calcium Source11%
141 mg a serve, mostly from chickpeas (28%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Show the other 3
Vitamin A9%
77 µg a serve, mostly from red bell pepper (51%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B123%
0.1 µg a serve, mostly from mushrooms (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin D2%
0.3 µg a serve, mostly from mushrooms (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Yeung Man Cooking; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.