Protein-Rich Mango Chickpea Bowl

This mango chickpea bowl combines crispy roasted chickpeas with a bright tropical salad and protein-packed tofu rice for a satisfying meal that's both nutritious and flavorful. The contrast of textures and sweet-savory elements creates a perfect balance that makes this dish a weeknight winner.

I created this recipe during a particularly hectic work week when I needed something nutritious but didn't want to sacrifice flavor. Now it's become my go-to meal when I want to impress dinner guests with something that looks fancy but comes together with minimal effort.

Ingredients

• Short grain white rice: The stickier texture works perfectly with the grated tofu, helping it integrate seamlessly for a protein boost.
• Super firm tofu: Provides excellent protein without needing pressing, and grating it creates a texture that blends beautifully with the rice.
• Cornstarch: Creates a light crispy coating on the tofu when baked, ensuring texture contrast.
• Soy sauce and hoisin: These umami-rich ingredients flavor the tofu and balance the sweetness in the salad.
• Chickpeas: Roasting transforms them into crunchy, protein-rich nuggets that add satisfying texture to each bite.
• Smoked paprika and spices: The smoky depth complements the sweet mango and creates complexity.
• Ataulfo mangos: Their creamy texture and intense sweetness make them superior to other varieties for this dish.
• Avocado: Adds richness and a buttery texture that works beautifully against the crispy elements.
• Jalapeño and red onion: Provide heat and sharpness to balance the sweet components.
• Lime juice and sweet chili sauce: Create a perfect tangy-sweet dressing that pulls everything together.

Step-by-Step Instructions

Cook The Rice:

Start by rinsing your rice thoroughly until the water runs clear to remove excess starch. Cook according to package instructions, being sure to add a generous pinch of salt to the cooking water. This initial seasoning is crucial for building flavor from the ground up. For optimal texture, let the rice rest covered for 10 minutes after cooking before fluffing with a fork.

Roast The Chickpeas:

Preheat your oven to 425°F and thoroughly dry your drained chickpeas. Moisture is the enemy of crispiness, so take extra time with a clean kitchen towel to get them as dry as possible. Toss them with oil, spices, and salt, ensuring each chickpea is well coated. Spread them in a single layer with space between each chickpea. This allows hot air to circulate around each one. Roast for 25-30 minutes, tossing halfway through. You'll know they're done when they sound like little marbles when you shake the pan.

Prepare The Tofu Rice:

Using the large holes of a box grater, grate your tofu directly onto a baking sheet. The texture should resemble coarse rice. Mix the cornstarch, soy sauce, hoisin, and oil directly on the sheet, tossing until evenly coated. Spread into a thin layer for maximum surface contact with the hot oven. Bake for 12 minutes, then toss and bake 5 minutes more until golden with crispy edges. Immediately mix with the cooked rice while both are still warm, allowing the flavors to meld.

Create The Mango Avocado Salad:

Combine the cubed mango, avocado, diced vegetables, and herbs in a large bowl. Cut the mango by slicing along both sides of the pit, then score the flesh in a crosshatch pattern before inverting the skin to release the cubes. For the dressing, whisk together lime zest, lime juice, sweet chili sauce, and maple syrup until emulsified. Pour over the salad ingredients and fold gently to preserve the integrity of the delicate mango and avocado pieces. Season gradually with salt, tasting as you go.

Assemble Your Bowl:

Start with a base of the tofu rice mixture, creating a foundation for the other components. Top with a generous portion of the mango avocado salad, allowing some of the dressing to seep into the rice below. Finish with a scattering of crispy chickpeas on top, keeping them separate until serving to maintain their crunch. Garnish with additional fresh cilantro for a burst of color and herbaceous flavor.

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The ataulfo mango is truly the star of this dish. I discovered their superior creamy texture and intense sweetness on a trip to Mexico years ago, and now I refuse to use any other variety in this recipe. The first time I served this to my skeptical brother who claims to hate tofu, he not only cleaned his plate but asked for the recipe afterward. Sometimes the best way to convert people to plant-based meals is to simply make them delicious.

Make-Ahead Options

This bowl is perfect for meal prep with a bit of strategic planning. The tofu rice can be prepared up to three days ahead and stored in an airtight container in the refrigerator. Simply reheat with a splash of water to restore moisture. The chickpeas can be roasted up to five days in advance and stored in a paper towel-lined container at room temperature to maintain crispiness. For the mango salad, prep all components except the avocado and lime juice, storing them separately. When ready to eat, simply add the freshly cut avocado and dressing, and assemble your bowl.

Ingredient Swaps

This recipe welcomes adaptation based on what you have available. Brown rice works beautifully for a more nutritious base, though cooking time will increase to about 45 minutes. If mangos are not in season, peaches or nectarines make excellent summer substitutes, while pineapple works year-round. For those avoiding soy, quinoa can replace the rice and tofu mixture, while a second can of chickpeas provides additional protein. The sweet chili sauce can be substituted with a mixture of honey or agave with a pinch of red pepper flakes for a similar sweet heat effect.

Serving Suggestions

This bowl is substantial enough to stand alone as a complete meal, but there are several ways to enhance the experience. A drizzle of sriracha or a dollop of coconut yogurt on top adds an extra dimension of flavor. For a more substantial dinner, serve alongside spring rolls or a simple miso soup. When entertaining, set up a build-your-own bowl bar with all components separated, allowing guests to customize their portions. This is especially helpful for those with varying spice preferences or texture preferences.

Recipe FAQs

→ Can I use canned mangoes instead of fresh?

While fresh mangoes provide the best texture and flavor for this dish, you can substitute with canned mangoes in a pinch. Be sure to drain them well and pat dry to prevent excess moisture in your salad. The texture will be softer, but the flavor will still complement the other ingredients.

→ How do I store leftovers of this dish?

Store the components separately in airtight containers in the refrigerator. The tofu rice and chickpeas will keep for 3-4 days, but the mango avocado salad is best consumed within 24 hours as the avocado will oxidize. Reheat the rice and chickpeas separately before assembling with the cold salad.

→ Can I make this dish without tofu?

Absolutely! If you prefer to skip the tofu, you can enjoy plain rice as the base or substitute with quinoa for added protein. Alternatively, you could increase the amount of chickpeas for protein content, or add edamame to the rice for a similar protein boost.

→ What can I substitute for sweet chili sauce?

If you don't have sweet chili sauce, you can make a simple substitute by mixing 2 parts honey or maple syrup with 1 part sriracha or hot sauce, plus a splash of rice vinegar. Alternatively, a combination of honey, lime juice, and a pinch of red pepper flakes will provide a similar sweet-spicy flavor profile.

→ Is there a faster way to make this dish on busy nights?

Yes! Use pre-cooked rice (frozen or refrigerated), pre-cubed mango from the produce section, and pre-seasoned canned chickpeas that just need a quick roast. This cuts preparation time significantly while maintaining the dish's flavor profile. You could also prepare the chickpeas and tofu rice a day ahead and just assemble with fresh mango salad when ready to eat.

→ How can I make this dish spicier?

To increase the heat level, leave some or all of the seeds in the jalapeño, add a sprinkle of red pepper flakes to the chickpea seasoning, or incorporate a dash of your favorite hot sauce into the mango salad dressing. You could also serve with additional sliced fresh jalapeños or sriracha sauce on the side.