Go Back
–+ servings
overhead view of a Teriyaki Chickpea Bowl topped with broccoli, edamame, pineapple, and red cabbage.
Print Recipe
5 stars (2 ratings)

Sticky Teriyaki Chickpeas

Sticky Teriyaki Chickpeas are flavor-packed and easy to make in 20 minutes or less! Teriyaki glazed chickpeas are served over rice with the fresh toppings of your choice for a budget-friendly meal.
Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Course: Main Course
Cuisine: Asian-inspired
Servings: 2 servings
Calories: 334kcal
Author: Nora Taylor

Ingredients

Teriyaki Sauce

  • 1/4 cup low-sodium soy sauce or tamari for GF
  • 1/4 cup water
  • 1/4 cup packed brown sugar or maple syrup
  • 1 tablespoon seasoned rice vinegar
  • 2 teaspoons grated ginger fresh or frozen
  • 3 cloves garlic minced
  • 2 teaspoons cornstarch mixed with 1 tablespoon water

Quick Pan-Fried Chickpeas

  • 1 tablespoon vegetable oil omit for oil-free
  • 15 ounce can chickpeas drained and rinsed
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/4 teaspoon salt

Other Bowl Ingredients - Use what you like!

  • 2 cups steamed broccoli or other vegetable
  • 1-2 cups cooked rice or quinoa
  • 1/2 cup cooked shelled edamame
  • 1 cup chopped pineapple or mango
  • chopped green onions
  • sesame seeds
US Customary - Metric

Instructions

  • Prepare the Teriyaki Sauce: In a medium bowl, add the soy sauce, water, brown sugar, seasoned rice vinegar, ginger and garlic. Stir to combine and set aside while you sauté the chickpeas.
  • Pan Fry the Chickpeas: Heat the oil in a large sauté pan over medium-high heat. Add the chickpeas and sprinkle the onion powder, garlic powder and salt on top, then stir and pan fry for 5-7 minutes, until a little golden brown and crispy.
  • Add Teriyaki Sauce and Thicken: Stir the teriyaki sauce once more in the bowl before pouring it into the pan with the chickpeas. Bring to a simmer and cook for 1-2 minutes. In a small bowl, combine the cornstarch and water into a slurry, then pour into the pan and stir constantly, to thicken the sauce.
  • Make Bowls with Toppings of Choice: Serve teriyaki chickpeas over cooked rice with steamed broccoli and any other ingredients you like, such as edamame, mango, chopped green onions and sesame seeds. Enjoy!

Notes

  1. Nutritional information is an estimate only and is for the teriyaki sauce plus chickpeas, and does not include any rice, vegetables, etc.
  2. Gluten-free: Use gluten-free tamari instead of soy sauce.
  3. For lower sodium, use less soy sauce and more water, and omit the salt in pan frying the chickpeas.

Nutrition

Serving: 1of 2 servings | Calories: 334kcal | Carbohydrates: 63g | Protein: 14g | Fat: 4g | Saturated Fat: 0.5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 1100mg | Potassium: 501mg | Fiber: 10g | Sugar: 27g | Vitamin A: 32IU | Vitamin C: 2mg | Calcium: 122mg | Iron: 3mg