Brown Rice BBQ Chickpea Bowl

USA Rice BBQ Chickpea Bowl

A sponsored post.

Have you been meal prepping like a maniac?

I’m one of those people who like to make New Year’s Resolutions and this year I opted for a Dry January and to stick to my Reducetarian Diet. We’re nearing the end of the month and it’s been so far, so good!

BBQ chickpea rice bowl

I had my last drink of champagne on New Year’s Eve, I haven’t drank any soda this month and I have reduced my meat consumption to the point where I am practically a vegetarian. I’ve also been doing a lot of meal prepping to keep my healthy eating on track.

Now, the downside of eating a meat-reduced diet is that I find myself eating A LOT of white carbs – like pasta and bread. Though these things are great in moderation, I found myself struggling on what a healthy vegetarian diet looks like.

usa rice recipes brown rice bowl

So I found myself reaching for USA-grown brown rice, which is nutritious and high in fibre – meaning it will keep you feeling full and not reaching for a bag of chips after dinner. I paired my brown rice bowl with some BBQ chickpeas and of course LOTS of veggies!

BBQ sauce packs a lot of flavour and chickpeas are high in protein. I like to meal prep a big batch of this recipe, pack it into my lunch containers and have a healthy lunch all week.

I split my servings over four containers, but if you find that’s too much food – feel free to split it up over five containers. The rice, veggies and chickpeas are super filling. Also feel free to mix-up the veggies if you’re not a fan of broccoli or tomatoes – try sweet potatoes, roasted carrots or green beans instead.

Here’s the recipe:

brown rice meal ideas

Brown Rice BBQ Chickpea Bowl

Serves 4



  • 2 cups (500 ml) USA-grown brown rice
  • 1 small bunch broccoli, cut into florets
  • ½ cup water (125 ml)
  • 1 19 oz (540 ml) can chickpeas, drained and rinsed
  • ½ cup (125 ml) BBQ sauce
  • 1 12 oz (340 ml) can whole kernel corn, drained
  • 1 pint (473 ml) cherry tomatoes, halved
  • Salt and pepper (optional)
  • 4 meal prep lunch containers



  1. Cook brown rice following your package directions. Remove from heat and divide evenly over four meal prep containers.
  2. While your rice is cooking, wash and prepare your broccoli for steaming. Bring ½ cup of water to boil in a large pot with a steamer insert.
  3. Place broccoli in steamer basket, and place insert over your pot. Cover and cook for 6-8 minutes until broccoli is bright green and tender. Remove from heat and divide between your containers.
  4. Heat a large non-stick skillet over medium heat. Add chickpeas and BBQ sauce to warm through – about 4-5 minutes. Remove from heat, divide and arrange your chickpeas between your containers.
  5. Divide your can of corn between the four servings, do the same with your cherry tomatoes.
  6. Add salt and pepper to finish (optional).
  7. Place your finished meal prepped rice bowls in the fridge for easy lunches all week. Simply reheat in the microwave for about a minute at work or at home.
  8. Enjoy!



For more great meal ideas visit USA Rice online for recipes and inspiration! Be sure to also follow them on Facebook, Twitter, Instagram + Pinterest.


Have you been doing any meal-prepping this month? What have you been putting into each bowl?