Mango Chickpea Salad Bowl (Printable Recipe)
A citrusy protein bowl with mango, chickpeas, and tofu rice—hearty, fresh, and meal-prep friendly.
# Ingredients You'll Need:
→ Rice Base
01 -
1 cup short grain white rice, rinsed
02 -
Pinch of salt
03 -
6 oz super firm tofu, shredded
04 -
1 tablespoon cornstarch
05 -
1 tablespoon soy sauce
06 -
1 tablespoon hoisin sauce
07 -
1 teaspoon avocado oil
→ Crispy Chickpeas
08 -
1 can (15 oz) chickpeas, drained and patted dry
09 -
1 tablespoon avocado oil
10 -
1/2 teaspoon smoked paprika
11 -
1/4 teaspoon ground coriander
12 -
1/4 teaspoon onion powder
13 -
1/4 teaspoon garlic powder
14 -
Pinch of salt
→ Mango Avocado Salad
15 -
2 ataulfo mangos, diced
16 -
1 ripe avocado, diced
17 -
1/4 small red onion, finely diced
18 -
1/2 cucumber, deseeded and diced
19 -
1 jalapeño, deseeded and finely diced (optional)
20 -
2 tablespoons fresh cilantro, chopped
21 -
Pinch of salt
22 -
Zest and juice of 1 lime
23 -
1 tablespoon sweet chili sauce
24 -
1 teaspoon maple syrup
# Steps to Follow:
01 -
Cook the rice in a rice cooker or pot with salted water according to package instructions.
02 -
Preheat oven to 425°F. Toss chickpeas with oil and spices, spread on a baking tray, and roast for 25–30 minutes, flipping halfway through until crispy.
03 -
Grate tofu using a box grater, toss with cornstarch, soy sauce, hoisin, and oil. Spread on a tray and bake at 425°F for 12 minutes, toss, then roast 5 more minutes until golden.
04 -
Once tofu is baked and rice is cooked, mix shredded tofu into the rice and season with salt to taste.
05 -
Combine mango, avocado, onion, cucumber, jalapeño, cilantro, and salt in a large bowl. Mix lime zest and juice, sweet chili sauce, and maple syrup in a small bowl, then pour over salad and fold gently.
06 -
Add tofu rice to a bowl, top with mango avocado salad and crispy chickpeas. Garnish with fresh herbs if desired.
# Extra Tips:
01 -
Use frozen pre-cooked rice for quicker preparation and fewer dishes.
02 -
For crispier chickpeas, pat them dry thoroughly and avoid overcrowding on the baking tray.
03 -
Fold in mango and avocado just before serving to prevent oxidation and preserve texture.
04 -
Adjust salt to enhance the flavors of each bowl component to personal taste.