My Peanut Butter Chickpeas are packed with protein, fiber, and tons of flavor. They come together in about 20 minutes, all in one pan, with ingredients that you probably already have on hand. I enjoy serving this easy plant-based dinner with a side of rice and vegetables. You’ll definitely want to add this family-friendly recipe to your weekly meal plan!
I’m always into quick and easy dinner recipes, but they’re essential in the summertime. We don’t have air conditioning, so I try to limit my use of the oven and stove as much as possible when it’s hot outside. These Peanut Butter Chickpeas come together in just about 20 minutes, with only 10 minutes of active cooking time. Serve them with rice and veggies for a family-friendly, plant-based dinner everyone can feel good about.
Why You’ll Love This Easy Protein-Packed Vegan Dinner
- Easy to make – This recipe comes together in about 20 minutes, and you only need one pan. I can easily throw this dinner together even if I’m short on time and energy.
- Flavorful and filling – The homemade peanut sauce is packed with flavor, including garlic, ginger, tamari, peanut butter, and toasted sesame oil. You can add chili paste for extra heat if you like. Chickpeas are packed with protein and are super filling, so this plant-based meal is sure to fill you up.
- Great for meal prep – I like to make these peanut chickpeas for easy dinners, but they’re also great for meal-prep lunches. Make a side of rice and veggies, and portion everything equally into meal-prep containers; you’ll have lunch all week long.
Why Your Body Will Love This Cozy Plant-Based Meal
- Digestion – A high-fiber diet is imperative for good digestive health, and chickpeas contain 35 grams of fiber per cup of cooked beans. Beans have a mixture of soluble and insoluble fiber, which greatly benefits the digestive process. Soluble fiber absorbs water in the digestive tract, helping regulate the absorption of nutrients. It also binds to bile in the digestive tract, removing toxins that would otherwise recirculate throughout the body. Insoluble fiber helps bulk up our stool, ensuring that things run smoothly.
- Blood Sugar Regulation – Chickpeas are rich in fiber and protein, which contributes to their low glycemic index. This means they digest slowly and don’t cause blood sugar levels to spike or rise too quickly. This makes chickpeas a healthy choice for individuals with diabetes who need to manage their blood sugar levels more effectively.
- I sometimes feel like peanuts get a bad rap, compared to other nuts, because they’re higher in saturated fats and lower in Omega-6s, but peanuts can still be a healthy part of your diet. They’re packed with protein, fiber, and antioxidant properties. There are many peanut products available, including peanut butter, that can be ultra-processed and packed with sugar. Make sure to buy peanut butter that has no added sugar. You can also easily make your own peanut butter using peanuts and a blender.
Easy Peanut Butter Chickpea Recipe Ingredients
- Chickpeas – I used three cans of chickpeas for this recipe. You can also use white beans, diced tofu, or another protein of choice.
- Peanut Butter – I prefer using a no-sugar-added, creamy peanut butter for this recipe. Crunchy can also be used, if you prefer.
- Pure Maple Syrup – Make sure to get pure maple syrup, rather than pancake syrup, which often contains added ingredients and is much sweeter. Maple syrup adds a nice sweetness to the stir-fry sauce. You can also use honey or agave syrup if you prefer.
- Tamari – Tamari is a naturally gluten-free sauce that is very similar to soy sauce. It’s a bit thicker than soy sauce, and I prefer to use it, but soy sauce works great, too! Whether using tamari or soy sauce, I prefer the low-sodium version if possible.
- Toasted Sesame Oil – Be sure to use toasted sesame oil, which has a lot more flavor than regular sesame oil.
- Fresh Garlic – Fresh garlic adds a great flavor and a lot to this peanut sauce. I always recommend using fresh garlic cloves rather than jarred, chopped garlic. It just doesn’t have the same taste, but it will definitely work if that’s what you have or prefer.
- Fresh Ginger – Fresh ginger tastes significantly better than dried, so I use it in my stir-fry sauce whenever possible. It’s best when grated so there aren’t big chunks in the sauce, as ginger can be tough.
- Cornstarch – Cornstarch thickens the peanut sauce, coating the noodles nicely. You can also use arrowroot starch.
- Water – Use the same water you drink. Room temperature, or warm, is best for mixing well into the sauce.
How To Make Quick and Easy Peanut Butter Chickpeas
- Add all the peanut sauce ingredients to a medium-sized bowl and whisk until well combined.
- Heat a large skillet over medium heat and pour in the sauce. Let the peanut sauce cook until thickened, about 3-4 minutes, stirring regularly to prevent burning.
- Once the sauce has thickened and coats the back of your spatula, stir in the chickpeas and cook for a few minutes, until the chickpeas are heated through and the sauce has thickened slightly more.
- Remove from the heat and serve right away. Garnish with chopped peanuts, sliced scallions, and a squeeze of fresh lime juice, if desired. Serve peanut butter chickpeas with rice and vegetables for a delicious meal. Enjoy!
Recipe Frequently Asked Questions
- This recipe is vegan.
- To make this recipe gluten-free, be sure to use gluten-free tamari or soy sauce.
- Make this recipe nut-free by substituting the peanut butter with sun butter.
- Is the peanut sauce spicy? No, you can make it as spicy or as mild as you like by adding chili paste or another Asian-style hot sauce of your choice.
- How many servings does this recipe make? It yields approximately four servings, especially when supplemented with vegetables and/or protein.
- How long do leftovers last? If stored in an air-tight container, leftovers should last 4-5 days. Reheat in the microwave or on the stovetop in a pan.
- Can these peanut butter chickpeas be frozen? Yes, allow them to cool completely and then place them in a freezer-friendly, airtight container in the freezer for up to three months.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
Looking For More Easy Chickpea Recipes?
Four-Ingredient Red Curry Chickpeas
Smoky Coconut Chickpeas with Rice
Broccoli Blueberry Salad with Chickpeas
Teriyaki Stir Fry with Broccoli and Chickpeas
Baked Ziti with Spinach and Chickpeas
Quick and Easy Peanut Butter Chickpeas
- Total Time: 20 minutes
- Yield: 4 1x
- Diet: Vegan
Description
My Peanut Butter Chickpeas are packed with protein, fiber and tons of flavor. They come together in just about 20 minutes, all in one pan, with ingredients that you probably already have on hand. I like to serve this easy plant based dinner with a side of rice and vegetables. You are definitely going to want to add this family friendly recipe to your weekly meal plan!
Ingredients
Scale
- 3 (15 oz) cans chickpeas, drained and rinsed
- Sliced green onion and fresh limes for garnish, if desired
- Rice and vegetables for serving
Peanut Butter Sauce
- 1/3 cup water
- 1/3 cup creamy peanut butter, I recommend sugar free
- 1/3 cup tamari, I like to use low sodium
- 1/4 cup pure maple syrup
- 1 tablespoon toasted sesame oil
- 1–2 teaspoons chili garlic sauce, to taste (depending on how spicy you want your sauce)
- 1 teaspoon rice wine vinegar
- 1–2 cloves garlic, finely grated
- 1 teaspoon finely grated fresh ginger
- 1 1/2 teaspoons cornstarch or arrowroot starch
- Salt, to taste
Instructions
- Add all the peanut sauce ingredients to a medium sized bowl and whisk until well combined.
- Heat a large skillet over medium heat and pour in the sauce. Let the peanut sauce cook until thickened, about 3-4 minutes, stirring regularly so it doesn’t burn.
- Once the sauce is thickened and coats the back of your spatula, stir in the chickpeas and cook for a few minutes until the chickpeas are heated through and sauce has thickened a little bit more.
- Remove from the heat and serve right away. Garnish with chopped peanuts, sliced scallions, and a squeeze of fresh lime juice, if desired. Serve peanut butter chickpeas with rice and vegetables and enjoy!
- Prep Time: 10 mins
- Cook Time: 10 mins
- Category: Vegan
- Method: Stovetop
- Cuisine: Asian Inspired
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