Easy Pineapple Chickpeas and Rice Recipe (Vegan)

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!

Try this easy pineapple chickpeas and rice recipe – a quick, vegan, and delicious meal perfect for busy weeknights or meal prep!

Easy Pineapple Chickpeas and Rice Recipe (vegan)

Yield: 2
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

This Easy Pineapple Chickpeas and Rice recipe is a quick, flavorful, and satisfying vegan dish made with protein-rich chickpeas, sweet pineapple, and hearty rice. It’s perfect for busy weeknights or meal prepping, offering a delightful balance of sweet and savory flavors. Ready in under 30 minutes, this one-pan dish is both healthy and budget-friendly.

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)

Instructions

  • Heat oil in a pan and sauté bell peppers and onions for 3–4 minutes.
  • Add chickpeas and pineapple chunks; cook for 3–4 minutes.
  • Mix pineapple juice, soy sauce, maple syrup, garlic powder, ginger, and paprika; pour over chickpeas and pineapple.
  • Simmer for 3–5 minutes until sauce thickens.
  • Stir in cooked rice and cook for another 3–5 minutes.
  • Garnish with cilantro and serve hot!
  • Nutrition Information:
    Yield: 2 Serving Size: 1
    Amount Per Serving: Calories: 305Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 445mgCarbohydrates: 58gFiber: 2gSugar: 30gProtein: 4g

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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

    Easy Pineapple Chickpeas & Rice Recipe – A sweet and savory vegan meal made with chickpeas, pineapple, and rice. Perfect for busy nights or meal prep!