A colourful and nourishing dish that brings together the heartiness of chickpeas with the bright sweetness of pineapple, enhanced by a medley of spices and vegetables. Tender chickpeas are gently sautéed with chopped onion, diced carrot, frozen peas, and juicy pineapple pieces in natural juice, creating a satisfying balance of sweet, savoury, and mildly spiced flavours. A blend of oregano, curry powder, and ginger powder, with a hint of turmeric-like warmth, along with a touch of whole-grain flour for body, adds depth to the dish. Meanwhile, soy sauce infuses a subtle umami richness. The combination of fresh and frozen vegetables makes this a quick yet nutrient-packed meal suitable for lunch or dinner.
From a health standpoint, this dish offers a variety of wellness benefits:
- Chickpeas are an excellent plant-based protein source, rich in fibre, which aids digestion, supports blood sugar control, and helps you feel full longer. They also provide essential minerals such as magnesium and iron.
- Pineapple adds natural sweetness without refined sugar and delivers vitamin C, manganese, and bromelain—an enzyme that can support digestion and reduce inflammation.
- Carrots contain beta-carotene, which is converted into vitamin A, essential for maintaining healthy vision, immunity, and skin.
- Peas are a rich source of protein, vitamins K and B, and fibre, which support bone health and energy metabolism.
- Oregano contains antioxidant compounds that can help protect cells against oxidative stress.
- Curry powder and ginger powder offer anti-inflammatory properties while adding warmth and depth to the flavour.
- Wholegrain flour adds complex carbohydrates and extra fibre, supporting sustained energy release.
- Soy sauce, used in moderation, provides flavour while contributing small amounts of minerals like manganese and selenium.
This dish is naturally vegan, high in fibre, and rich in antioxidants, making it a wholesome choice for those seeking balanced meals that support digestive health, immunity, and overall well-being. Served hot, it pairs beautifully with brown rice, quinoa, or flatbread, or can be enjoyed on its own for a light yet satisfying entrée.
Chickpea and Pineapple Saute
Ingredients
- 2 cups cooked chickpea
- 2 tbsp wholemeal flour
- 1 tsp oregano
- 1 tsp curry powder
- ¼ tsp ginger powder
- 1 brown onion diced
- 1 carrot diced
- 1 cup water
- 1 tbsp soy sauce
- ½ cup frozen peas
- 440 gram can pineapple pieces in natural juice
Instructions
- Place chickpeas, flour, oregano, curry powder, ginger powder, onion and carrot in a paper bag or plastic container with a lid and toss well.
- Heat a frying pan with a little water or vegetable stock and saute the chickpea mixture for 2-3 minutes.
- Add the pineapple juice, water, soya sauce and peas.
- Simmer for 10 mins, stirring occasionally.
- Add the pineapple pieces and heat through.
- Serve on brown rice.
