This Sheet Pan Chickpea Rice Bowl with Peanut Sauce makes a satisfying, veggie-packed dinner where every bite is full of flavor, thanks to seasoned roasted chickpeas, rice that soaks up all the delicious juices, and a creamy 4-ingredient peanut sauce.
For more satisfying bowls with roasted vegetables and flavorful sauces, try our tofu rice bowl with peanut sauce, chickpea shawarma bowl, or cauliflower shawarma bowl.
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Why you’ll love this family favorite recipe!
This Sheet Pan Chickpea Rice Bowl with Peanut Sauce is a colorful, nutritious meal packed with vegetables, plant-based protein, and fiber. 🥦 But what makes this recipe special is how everything comes together on one baking sheet.
We roast chickpeas, carrots, and onions with soy sauce and spices, then toss in cooked rice and steamed broccoli. The rice soaks up all those delicious roasting juices, so every single bite is full of flavor, not just the ones covered in sauce.
🥜 And speaking of sauce, this might be the best peanut sauce you’ll ever make. Just four simple ingredients create a rich, tangy, slightly sweet dressing. For an extra-smooth texture, blend it like we do.
It’s a satisfying meal as it is, but you can add tofu, shredded chicken, or shrimp for extra protein. Louise and I happily eat this straight from the baking sheet before it even reaches our bowls. It’s that good! 🥕
P.S: If you love turning a can of chickpeas into a satisfying dinner, don’t miss our sesame chickpeas and broccoli stir fry, creamy chickpea curry, or colorful Greek cauliflower bowl.
Ingredients
Full ingredients and substitutions are in the recipe box below.
- Chickpeas: Canned chickpeas make this protein-rich rice bowl convenient and filling. Substitute black beans or cubed extra-firm tofu.
- Carrots: Add natural sweetness and caramelize beautifully in the oven. Substitute sweet potatoes, butternut squash, or parsnips.
- Onion: Adds savory sweetness as it roasts. Red, yellow, or white onions work well. Substitute shallots.
- Olive oil: Helps the vegetables brown and the spices coat everything evenly. Substitute avocado oil.
- Soy sauce: Adds savory, umami flavor to the roasted vegetables and peanut dressing. Use tamari for a gluten-free option.
- Smoked paprika: Gives the chickpeas a warm, smoky flavor. Substitute sweet paprika or mild chili powder.
- Garlic powder: Adds savory depth without chopping fresh garlic. If garlic-sensitive, omit it and add extra smoked paprika.
- Broccoli: Adds color, fiber, and freshness to this veggie-packed dinner. Substitute cauliflower or green beans.
- Creamy peanut butter: We recommend 100% peanuts, without added sugar or oils, for the best peanut sauce.
- Lime juice: Balances the richness with acidity. Lemon juice works well too.
- Maple syrup: Adds sweetness to the easy peanut sauce. Substitute honey or agave syrup.
- Rice: Jasmine, basmati, or brown rice all work. Substitute quinoa, farro, or bulgur.
- Scallions: Add freshness and crunch. Substitute cilantro, crushed peanuts, or diced mango or pineapple.
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How to Make This Chickpea Rice Bowl
Step 1. Roast the chickpeas and vegetables
Preheat the oven to 430°F (220°C). Cook the rice if you haven’t already.
Drain, rinse, and pat dry the chickpeas. Add them to a large baking sheet with the sliced carrots and onion.
Drizzle with olive oil and soy sauce, then sprinkle with smoked paprika and garlic powder.
Toss well, spread into a single layer, and roast for 25–30 minutes until the vegetables are tender and lightly browned.
Step 2. Make the peanut sauce
While the vegetables roast, whisk together the peanut butter, soy sauce, lime juice, and maple syrup in a bowl.
Add a little water at a time until the sauce is creamy and easy to drizzle.
Tip: For an extra-smooth, silky peanut dressing, blend everything with an immersion blender or a regular blender. That’s how we like it!
Step 3. Steam the broccoli
Add the broccoli florets to a microwave-safe bowl with 2 tablespoons of water.
Cover with a microwave-safe lid or plate and microwave on high for 3–4 minutes, until tender but still bright green.
Carefully remove the cover and drain any excess water.
Step 4. Toss everything together
Remove the baking sheet from the oven and add the cooked rice and steamed broccoli.
Toss gently with the roasted chickpeas, carrots, and onions so the rice soaks up all those delicious roasting juices and seasonings.
Step 5. Serve
Divide into bowls and drizzle generously with peanut sauce. Finish with chopped scallions, crushed peanuts, and a squeeze of lime.
For extra protein, add crispy tofu, shredded cooked chicken, or shrimp.
Tips
- Use a large baking sheet: Spread the chickpeas, carrots, and onions in a single layer. If the pan is overcrowded, the vegetables will steam rather than caramelize.
- Don’t skip tossing the rice on the baking sheet: The cooked rice absorbs the savory roasting juices and seasonings, making every bite flavorful, even before adding the peanut sauce.
- Use 100% peanut butter: Choose creamy peanut butter made with peanuts only, without added sugar or oils. It gives the sauce a rich peanut flavor and lets you control the sweetness.
- Blend the peanut sauce: Whisking works, but blending makes it extra smooth and silky. Add water gradually until it’s creamy but thin enough to drizzle generously over the bowls.
- Don’t overcook the broccoli: Microwave it just until tender and bright green. It should still have a little bite when you toss it with the roasted vegetables.
- Taste the sauce before serving: Add more lime for tanginess, maple syrup for sweetness, or soy sauce for a saltier, more savory flavor. For a spicy kick, try a little sriracha or chili flakes.
- Keep the peanut sauce separate until serving: Toss the rice and broccoli with the roasted vegetables first, then drizzle the sauce over each bowl. This lets the rice absorb the roasting flavors without becoming too heavy or sticky.
- Add something fresh or crunchy: Chopped scallions and crushed peanuts are excellent, but diced mango or pineapple add a lovely sweet contrast to the savory chickpeas and creamy peanut sauce.
Frequently Asked Questions
Yes! Frozen broccoli works well in this recipe. There’s no need to thaw it first. Microwave it with a splash of water until tender, then drain well before adding it to the baking sheet.
Absolutely! This chickpea and rice meal prep is great for busy weekdays. Prepare the roasted vegetables, rice, broccoli, and peanut sauce ahead of time. Store the sauce separately and assemble the bowls when ready to eat.
Yes! The chickpeas and peanut butter already provide plant-based protein, but you can add crispy tofu, shredded cooked chicken, or cooked shrimp to make the bowls even more filling.
Definitely! Add sriracha, chili garlic sauce, or red pepper flakes to taste. You can also add freshly grated ginger for extra flavor.
Yes! Quinoa, farro, and bulgur are excellent alternatives. Quinoa is particularly good if you want a high-protein grain bowl with a slightly nutty flavor.
Store leftovers in airtight containers in the refrigerator for up to 3–4 days. Keep the peanut sauce separate for the best texture.
Reheat the rice, chickpeas, and vegetables in the microwave until steaming hot, then drizzle with peanut sauce.
Freezing: You can freeze the cooked rice, chickpeas, and roasted vegetables for up to 2 months. Cool promptly and freeze in individual portions. Thaw in the refrigerator and reheat thoroughly. For the best texture, make the broccoli and peanut sauce fresh.
More Easy Vegetarian Recipes
- Easy Chickpea Fritters
- Chickpea Noodle Soup
- Greek Yogurt Chickpea Curry
- Greek Chickpea Soup
- Chickpea Shakshuka
- Greek Yogurt Marry Me Chickpeas
- Easy Chickpea Recipes
- Easy Vegetarian Recipes
If you try this Recipe please leave a 🌟 star rating and let us know how it turned out in the comments—we love hearing from you.
Sheet Pan Chickpea Rice Bowl with Peanut Sauce
Ingredients
- 2 cans chickpeas 15 oz / 400 g each can – rinsed
- 2 medium carrots chopped
- 1 large onion sliced
- 2 tablespoons olive oil
- 2 tablespoons soy sauce reduced-sodium
- 2 teaspoons smoked paprika
- 1½ teaspoons garlic powder
- 3 cups broccoli florets fresh or frozen
For the Peanut Sauce
- ½ cup creamy peanut butter best if natural
- 3 tablespoons soy sauce reduced-sodium
- 3 tablespoons lime juice or lemon juice
- 2 tablespoons maple syrup or honey
For Serving
- 2 cups cooked rice jasmine, basmati, or brown
- 1 chopped scallion or crushed peanuts – you can add diced mango or pineapple for freshness (optional)
Instructions
- Roast veggies: Preheat the oven to 430°F (220°C). Cook the rice if needed.Drain, rinse, and pat dry 2 cans chickpeas. Add them to a large baking sheet with 2 medium carrots and 1 large onion (both sliced).Add 2 tablespoons olive oil, 2 tablespoons soy sauce, 2 teaspoons smoked paprika, and 1½ teaspoons garlic powder. Toss well, spread into a single layer, and roast for 25–30 minutes, until tender and lightly browned.
- Make peanut sauce: In a bowl, whisk together ½ cup creamy peanut butter, 3 tablespoons soy sauce, 3 tablespoons lime juice, and 2 tablespoons maple syrup.Add a little water at a time until smooth and easy to drizzle. For an extra-creamy sauce, use a blender.
- Steam the broccoli: Put 3 cups broccoli florets in a microwave-safe bowl with 2 tablespoons of water.Cover with a microwave-safe plate or lid and microwave on high for 3–4 minutes, until tender and bright green. Carefully remove the cover and drain.
- Toss: Add 2 cups cooked rice and steamed broccoli to the baking sheet with the roasted chickpeas and vegetables.Toss gently so the rice absorbs all the flavorful roasting juices and seasonings.
- Serve: Divide into bowls and drizzle generously with peanut sauce. Top with scallions, crushed peanuts, and a squeeze of lime.
Notes
- Chickpeas → Black beans or extra-firm tofu.
- Carrots → Sweet potatoes, butternut squash, or parsnips.
- Onion → Red, yellow, white onion, or shallots.
- Olive oil → Avocado oil.
- Soy sauce → Tamari (gluten-free).
- Smoked paprika → Sweet paprika or mild chili powder.
- Garlic powder → Omit and add extra smoked paprika.
- Broccoli → Cauliflower or green beans.
- Creamy peanut butter → Use 100% peanuts, without added sugar or oils.
- Lime juice → Lemon juice.
- Maple syrup → Honey or agave syrup.
- Rice → Jasmine, basmati, brown rice, quinoa, farro, or bulgur.
- Scallions → Cilantro, crushed peanuts, diced mango, or pineapple.
- Use a large baking sheet: Spread everything in one layer for better browning.
- Toss the rice on the pan: It absorbs the roasting juices for maximum flavor.
- Choose 100% peanut butter: No added sugar or oils for the best flavor.
- Blend the sauce: Add water gradually for an extra-smooth, drizzleable texture.
- Don’t overcook broccoli: Keep it tender, bright green, and slightly crisp.
- Adjust the sauce: Add lime, maple syrup, soy sauce, or chili to taste.
- Sauce at the end: Drizzle after tossing so the rice absorbs the roasting flavors.
- Add fresh toppings: Try scallions, crushed peanuts, mango, or pineapple.
- Storage: Refrigerate for 3–4 days, keeping the sauce separate. Freeze rice, chickpeas, and roasted vegetables for up to 2 months. Make broccoli and sauce fresh for the best texture.
Nutrition
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