Craving a sweet and savory meal that’s easy to make?

This easy pineapple chickpeas and rice recipe is packed with tropical flavors, protein-rich chickpeas, and hearty rice, making it a perfect quick vegan meal for busy weeknights.

Whether you need a one-pan dinner, budget-friendly meal, or a meal prep option, this recipe has you covered.

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Why You’ll Love This Recipe

✔ One-Pan & Easy Cleanup – Minimal dishes for less hassle!
✔ Vegan & Gluten-Free – Perfect for plant-based and gluten-sensitive eaters.
✔ Budget-Friendly – Made with pantry staples and affordable ingredients.
✔ Great for Meal Prep – Stays fresh for up to 4 days in the fridge.

🥘 Ingredients You’ll Need

This recipe requires simple, wholesome ingredients that you may already have in your kitchen!

Main Ingredients:

• 1 cup cooked rice (white, brown, or jasmine)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup pineapple chunks (fresh or canned, drained)
• ½ cup pineapple juice (from the can or fresh)
• 1 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp maple syrup (for a touch of sweetness)
• ½ tsp garlic powder
• ½ tsp ginger powder
• ½ tsp smoked paprika (adds depth of flavor)
• 1 tbsp olive oil (or sesame oil for extra flavor)

Optional Add-Ins for More Flavor:

• ½ cup bell peppers, diced (for color and crunch)
• ¼ cup red onion, diced (for a bit of zing)
• ½ tsp red pepper flakes (if you love a spicy kick)
• 2 tbsp chopped cilantro (for freshness)

🔥 Step-by-Step Instructions

1. Sauté the Aromatics

Heat a large pan over medium heat. Add olive oil, bell peppers, and red onions (if using). Sauté for 3–4 minutes until they soften.

2. Add Chickpeas & Pineapple

Toss in the chickpeas and pineapple chunks. Stir well and let them caramelize for 3–4 minutes. This step enhances the flavors!

3. Make the Sweet & Savory Sauce

In a small bowl, whisk together:
✔ Pineapple juice
✔ Soy sauce or tamari
✔ Maple syrup
✔ Garlic powder, ginger powder, and smoked paprika

Pour this sauce over the chickpeas and pineapple mixture. Let it simmer for 3–5 minutes until slightly thickened.

4. Mix in the Rice

Add the cooked rice and stir everything together. Cook for another 3–5 minutes until the rice absorbs the flavors.

5. Taste & Serve!

Remove from heat and garnish with fresh cilantro. Serve hot and enjoy!

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🌟 Recipe Tips & Variations

💡 Use Leftover Rice – Day-old rice works best because it’s firmer and absorbs the sauce better.
💡 Make It Oil-Free – Sauté with water or vegetable broth instead of oil.
💡 Turn It Into a Stir-Fry – Add tofu or tempeh for extra protein.
💡 Serve It Different Ways – Enjoy it as a warm bowl or wrap it in a tortilla for a quick pineapple chickpea burrito!

What to Serve With Pineapple Chickpeas & Rice

This dish is satisfying on its own, but if you want to pair it with something extra, try:

• Steamed Broccoli or Bok Choy – Light and nutritious side.
• Roasted Cashews or Peanuts – Adds crunch and protein.
• Coconut Yogurt – A creamy contrast to the sweet and savory flavors.

Meal Prep & Storage

• Store: Keep leftovers in an airtight container in the fridge for up to 4 days.
• Reheat: Warm in a pan over medium heat with a splash of water or microwave for 1–2 minutes.
• Freeze: This dish freezes well! Store in an airtight container for up to 3 months and thaw overnight before reheating.

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FAQs

Can I use fresh pineapple instead of canned?

Yes! Fresh pineapple works great. Just use 1 cup chopped pineapple and add ½ cup fresh pineapple juice or water.

Is this recipe kid-friendly?

Absolutely! The sweet pineapple flavor makes it appealing to kids. If making for young children, reduce the soy sauce and spices for a milder taste.

Can I use quinoa instead of rice?

Yes! Quinoa is a great high-protein alternative that works just as well in this recipe.

How do I make this recipe spicier?

For extra heat, add 1 tsp sriracha, ½ tsp chili flakes, or a splash of hot sauce to the sauce.

You may also like: 10 Healthy Vegan Meal Prep Meals for Easy, Nutritious Eating