Two Bowls of Sweet and Sour Chickpeas over Rice on a marble countertop with a fork picking up some of the chickpeas

Sweet and Sour Chickpeas

These sweet and sour chickpeas make such a delicious and easy weeknight dinner for the whole family! The recipe is so healthy and ready in just 15 minutes! 
Course Entrées, Main Course
Cuisine American
Keyword sweet and sour chickpeas
Prep Time 5 minutes
Cook Time 10 minutes
Servings 4 servings
Calories 189kcal
Author Sina


  • 1/3 cup rice vinegar
  • 4 tablespoons tomato paste
  • 2 tablespoons brown sugar
  • 2 teaspoons soy sauce
  • 2 teaspoons garlic powder
  • 1/2 teaspoon ground ginger
  • 3/4 cup pineapple juice
  • 1 tablespoon cornstarch
  • 1 red bell pepper, cut into medium-sized pieces
  • 1 can cooked chickpeas (2 cups)
  • 1 14 oz can unsweetened pineapple
  • 2 green onions, chopped


  • Combine all of the ingredients for the sauce in a blender. Blend until smooth
  • Pour the sauce into a large pan and cook on medium heat for a minute. Then add the red bell pepper and cook for 6-7 minutes. 
  • Now add the chickpeas and the pineapple. Stir well and cook for 3 more minutes. 
  • Add the chopped green onions and serve over rice. Enjoy! 


  • You need a blender to make the sauce. I used my Vitamix, but basically any blender will work as you don't have any hard to process ingredients in this recipe. 
  • I used canned chickpeas, but of course you could also use dried chickpeas that you can easily cook in your Instant Pot. Keep in mind that chickpeas roughly double their weight once cooked.
  • I used canned unsweetened pineapple for this recipe as well as the pineapple juice at the bottom of the can. However, you could also use fresh pineapple and separately buy pineapple juice. 
  • To make this dish gluten-free, replace the soy sauce with tamari. 


Calories: 189kcal | Carbohydrates: 35g | Protein: 7g | Fat: 2g | Saturated Fat: 1g | Sodium: 615mg | Potassium: 480mg | Fiber: 7g | Sugar: 14g | Vitamin A: 25% | Vitamin C: 57% | Calcium: 6% | Iron: 13.5%