Teriyaki Chickpea Rice Bowl
You will love this delicious vegan rice bowl featuring teriyaki chickpeas over rice and stir fried vegetables, topped with ginger peanut sauce.
If you’re looking for an outstanding plant-based meal that’s packed with flavour and nutrition, this teriyaki chickpea rice bowl is sure to do the trick! It’s perfect for a quick and healthy weeknight meal but it’s so tasty, it’s great for entertaining too.
It features chickpeas in an addictive homemade teriyaki sauce served over stir fried vegetables and white or brown rice, all topped with a creamy ginger peanut sauce that really takes it to the next level.
Despite its various components, this bowl is super easy to put together and you can have the whole thing on the table in 30 minutes or less.
Whether you enjoy this beautiful bowl for a healthy weeknight meal or pack it up for meal prep, you’ll love all the flavours in this Asian-inspired dish.
Why You’ll Love this Recipe
- So flavourful and saucy!
- Easy to make with just a few simple steps.
- Great choice for meal prep. The bowls store well and taste great the next day.
- The teriyaki chickpeas can be made on their own and used in different bowls and salads or just enjoyed as a side dish or with rice.
- Use the teriyaki sauce for stir fries, tofu and more.
- Ready in 30 minutes or less.
- Perfect for a healthy and nutritious meatless meal the whole family will enjoy.
- High in protein.
Ingredients & Substitutions
A complete list of ingredients with amounts and full instructions is located in the printable recipe card below. This section covers ingredient and substitution considerations.
- Rice: You can use white rice, brown rice, quinoa or even noodles or cauliflower rice.
- Tamari: You can use tamari or low-sodium soy sauce. If you need the recipe to be gluten-free, be sure to use tamari.
- Maple Syrup: I like maple syrup best for the teriyaki and ginger peanut sauce but you could also use agave syrup.
- Rice Vinegar: You can use seasoned or unseasoned rice vinegar.
- Mirin: Mirin is fairly easy to find in well-stocked grocery stores or in Asian specialty stores. You can also buy it online. I think it makes a big difference in recipes with Asian flavours. A bottle will last a long time and can be used in many different marinades and sauces so I’d suggest grabbing a bottle if you can!
- Ginger & Garlic: You’ll need these for both the teriyaki sauce and peanut sauce. Use fresh ginger and garlic for the best flavours though if you won’t be blending the sauce, you may want to consider ground garlic and ginger so the sauce is smooth.
- Cornstarch: You’ll need a little cornstarch to thicken the teriyaki sauce. Arrowroot starch would also work here.
- Chickpeas: You’ll need 1 19 oz can of chickpeas, drained and rinsed. If you can’t find a 19 oz can, two 15 oz cans is fine. The amount doesn’t have to be exact.
- Green Onion: Use green onion/scallions for the teriyaki chickpeas and for topping.
- Peanut Butter: Use natural peanut butter or swap it for almond butter for a peanut-free recipe or sunflower seed butter for a nut-free recipe.
- Sesame Oil: Adds flavour to the sauce and works well for the stir fry. If you want the recipe to be oil-free, you can omit it from both and use water for cooking.
- Vegetables: The recipe calls for snap peas, carrot and bell pepper but other vegetables that work well are broccoli, onion and mushroom.
Before You Start: If you need rice for serving, start cooking that first. You can use any kind of rice you enjoy. I’d suggest about 3/4-1 cup cooked rice per bowl.
Step 1: Prepare the teriyaki sauce.
Start by preparing the teriyaki sauce and cornstarch slurry. Mix those well and set aside for now.
You can also chop up all your veggies: cut the carrots into matchsticks, chop the bell pepper and prepare the snap peas.
Step 3: Make the peanut sauce.
Add all of the ingredients to a mini food processor or blender and mix until smooth. Start with 2 tbsp of water then add more 1 tbsp at a time until you reach your desired consistency – you should be able to pour/drizzle it but it should still be somewhat thick and creamy.
Note: If you don’t have a blender, you can mix it in a bowl with a whisk, though there will be little pieces of garlic and ginger, unless you substitute ground garlic and ginger.
Consider doubling the sauce recipe and using the extra for rice, stir fry, tofu, veggies, etc.
Step 2: Stir fry the veggies.
Heat the sesame oil and water in a wok or skillet over medium heat and then add the chopped veggies and cover.
Cook for 4 minutes, then remove the lid and cook another 2-3 minutes until the veggies are tender but still bright and crisp.
Remove the veggies from the pan, sprinkle with sesame seeds and set aside.
Note: You can make the veggies first then use the same pan for the teriyaki chickpeas or, you can make both at the same time in different pans. It’s up to you!
I made the veggies first then cooked the chickpeas after in the same pan, in order to save cleaning an extra dish.
Step 4: Make the teriyaki chickpeas.
There should be enough oil left in the pan after cooking the veggies that you don’t need more cooking liquid but if you do, add 1-2 tsp sesame oil or a splash of water.
Add the chickpeas and cook for 2-3 minutes, stirring often. Add the teriyaki sauce and stir to combine. Give the cornstarch slurry a good stir then pour it into the pan.
Cook, stirring often, until the teriyaki sauce thickens, this should just take a few minutes. Stir in the green onions.
Step 5: Serve your bowls!
Divide the rice between bowls, then top with a scoop of stir fried vegetables, teriyaki chickpeas and a drizzle of peanut sauce.
Finish the bowls with a spinkle of sesame seeds and thinly sliced scallions, if desired. Sriracha optional!
- Don’t want to make the whole recipe? The teriyaki chickpeas are super easy to make and excellent on their own or added to any bowl, salad or just with rice to soak up all the yummy sauce.
- To make teriyaki tofu, fry the tofu according to this recipe for sweet and sour tofu, then add the sauce and slurry and stir until thickened.
- To make a teriyaki stir fry, stir fry your veggies until tender then add the sauce and stir until thickened.
- To just make the sauce, heat in a small sauce pan until thick and sticky. This can be used as a dip or drizzled over rice.
- You can mix and match the amount of carrot, snap pea and bell pepper or try other veggies like broccoli, zucchini or mushroom. I recommend keeping it to 3-4 different vegetables, whichever you choose.
Making Ahead & Storing
- If making in advance, I recommending storing the peanut sauce separately until just before serving. You don’t have to do this but I find if you add it before storing, it just gets soaked up and you can’t really taste it.
- Assembled bowls will store in the fridge for up to 4 days.
- Reheat leftover bowls in the microwave until heated through. You could also dump everything in a pan and stir fry to reheat if you don’t have a microwave.
- Peanut Chickpea Bowl
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- Avocado Mango Tofu Bowl
Did you try this recipe?
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The most addictive teriyaki chickpeas served over rice and stir fried veggies all topped with delicious ginger peanut sauce.
- ¼ cup tamari (60 mL)
- ¼ cup maple syrup (60 mL)
- 1 tbsp rice wine vinegar (15 mL)
- 1 tbsp mirin (15 mL)
- 1 tsp fresh ginger, grated
- 2 cloves garlic, grated
- ¼ cup water (60 mL)
- 2 tsp cornstarch
- 1 (540 mL) can chickpeas, drained and rinsed (approx. 2.5 cups)
- 1/3 cup green onions, thinly sliced
Ginger Peanut Sauce
- 1/4 cup all-natural peanut butter (60 g)
- 1 tbsp tamari (15 mL)
- 2 tsp fresh ginger, grated
- 1 clove garlic, grated
- 1 tbsp rice vinegar (15 mL)
- 2 tsp sesame oil (10 mL)
- 1 tbsp maple syrup (15 mL)
- 1 tsp sambal oelek or chili garlic paste, optional, for heat (5 mL)
- 2–5 tbsp warm water
- pinch of salt, if needed (omit if using salted peanut butter)
For the Vegetables & Bowls
- Cook Rice: If you don’t have cooked rice on hand, start cooking your choice of rice now according to package instructions. Recommended to use 1/2-1 cup cooked rice per bowl but you can adjust that to your preference/nutritional needs.
- Make the Teriyaki Sauce: In a small bowl, combine tamari, maple syrup, vinegar, mirin, ginger and garlic.
- Make Cornstarch Slurry: In another small bowl, whisk together the water and cornstarch.
- Make the Ginger Peanut Sauce: Use a small blender or mini food processor to blend all of the ingredients until smooth, or combine in a bowl and whisk until smooth. Start with 2 tbsp water and slowly add more until you reach your desired consistency. It should be thick and creamy but pourable.
- Stir Fry the Vegetables: In a large wok or skillet, heat 2 tsp sesame oil and 2 tbsp water over medium heat. When the pan is hot, add the carrots, snap peas and peppers. Season with salt and pepper. Cover and cook for 4 min. Uncover and cook for another 2-3 min, stirring occasionally, until tender-crisp.
- Cook the Chickpeas: In the same pan, heat 2 tsp oil over medium-high heat (you may not need extra oil after cooking the veggies). Add the chickpeas. Cook for 2-3 min, stirring occasionally until golden-brown. Add the teriyaki sauce and mix well to coat the chickpeas.
- Add Cornstarch: Stir the cornstarch slurry then add it to the pan. Cook for 3-4 min, stirring often, until thickened.
- Add Green Onions: Stir in the green onions.
- Serve: Divide rice between bowls. Top with the veggies and chickpeas. Drizzle ginger-peanut sauce over top. Sprinkle with sesame seeds and green onions.
You can cook the chickpeas and veggies in two separate pans at the same time or save washing the extra pan and cook them one after the other in the same pan.
The ginger peanut sauce is optional but a delicious addition. If you’re making it, consider doubling the recipe and using the extra sauce for other bowls, salads, dipping, tofu, etc. Extra sauce can be stored in the fridge for up to 1 week. It will thicken after storing but can be thinned by stirring in some water.
- Serving Size: 1
- Calories: 532
- Sugar: 25 g
- Sodium: 1400 mg
- Fat: 16 g
- Carbohydrates: 83 g
- Fiber: 10 g
- Protein: 17 g
Keywords: teriyaki chickpeas, teriyaki rice bowl