Get ready to transform your dinner routine with a mouthwatering fusion of Asian-inspired flavors that will transport your taste buds to a tropical paradise! These Chickpea Teriyaki Pineapple Bowls are not just a meal; they're a culinary adventure that combines crispy chickpeas, sweet pineapple, and savory teriyaki sauce in a single, irresistible dish. Perfect for vegans, vegetarians, and anyone craving a quick, nutritious, and incredibly delicious dinner that takes less than 40 minutes to prepare.
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
Cuisine: Asian
Serves: 4 servings
Ingredients
- 1 can chickpeas, drained and rinsed
- 1 cup pineapple chunks
- 1/4 cup teriyaki sauce
- 2 cups cooked rice
- 1 red bell pepper, sliced
- 1/4 cup green onions, chopped
- 1 tbsp sesame seeds
- Oil for sautéing
Instructions
- Drain and rinse the chickpeas thoroughly, then pat them dry with a clean kitchen towel to remove excess moisture. This will help them crisp up during cooking.
- Heat a large skillet or wok over medium-high heat and add a tablespoon of oil. Once the oil is shimmering, add the drained chickpeas and cook for 5-7 minutes, stirring occasionally, until they start to become golden and crispy.
- Add sliced red bell peppers to the skillet and sauté for an additional 2-3 minutes until they begin to soften but remain slightly crisp.
- Pour the teriyaki sauce over the chickpeas and bell peppers, stirring to coat evenly. Cook for another 2-3 minutes, allowing the sauce to caramelize slightly and coat the ingredients.
- Add the pineapple chunks to the skillet and gently toss, cooking for an additional 1-2 minutes to warm the fruit and integrate the flavors.
- While the chickpea mixture is cooking, ensure your rice is hot and fluffy. If using freshly cooked rice, fluff it with a fork to separate the grains.
- Divide the cooked rice among four serving bowls, creating a base for the chickpea mixture.
- Spoon the chickpea, bell pepper, and pineapple mixture over the rice, distributing ingredients evenly.
- Garnish each bowl with chopped green onions and sprinkle sesame seeds on top for added texture and flavor.
- Serve immediately while hot, optionally with extra teriyaki sauce on the side for those who prefer additional sauce.
Tips
- Moisture is the enemy of crispiness! Make sure to thoroughly pat your chickpeas dry before cooking to achieve that perfect golden-brown exterior.
- Use a non-stick skillet or well-seasoned wok to prevent sticking and ensure even cooking.
- For extra flavor, consider marinating the chickpeas in teriyaki sauce for 15-20 minutes before cooking.
- Choose fresh, ripe pineapple chunks for the best sweet and tangy flavor profile.
- Feel free to customize your bowl with additional vegetables like edamame, carrots, or snap peas for more nutrition and texture.
- If you prefer a spicier version, add a dash of sriracha or red pepper flakes to the teriyaki sauce.
- For a meal prep-friendly option, you can prepare the components separately and assemble just before serving.
- Experiment with different types of rice like brown rice, jasmine rice, or cauliflower rice for variety.
Nutrition Facts
Calories: 380kcal
Carbohydrates: 65g
Protein: 12g
Fat: 8g
Saturated Fat: g
Cholesterol: 0mg
