Brown Rice BBQ Chickpea Bowl

Packing healthy delicious lunches is doable with a little planning. We’re taking a cue from Lisa Ng, who prepares a big batch of ingredients to create a supply of healthy mini bowls filled with nutritious brown rice and chickpeas. Fuel for the week!

Brown Rice BBQ Chickpea Bowl

Makes 4 servings.


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


  1. Cook brown rice according to package directions. Remove from heat and divide evenly over four meal prep containers.
  2. While rice is cooking, wash and prepare the broccoli for steaming. Bring ½ cup (125 mL) 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.


Recipe courtesy of Lisa Ng, This Beautiful Day