High-Protein Trader Joe’s Chickpea Rice with Roasted Veggies & Sweet Mustard Sauce
This high-protein Trader Joe’s chickpea rice bowl with roasted veggies and a zesty sweet mustard sauce is your new favorite easy meal. Packed with flavor, plant protein, and satisfying texture — all using Trader Joe’s staples!
Equipment
- 1 sheet pan
Ingredients
For the Chickpea Rice
- 1 cup uncooked jasmine or brown rice
- ½ can about ¾ cup Trader Joe’s Greek Chickpeas with Cumin & Parsley, plus 2 tablespoon of the seasoned oil from the can
- 1 ¾ cups water or vegetable broth
- 1 teaspoon olive oil or butter optional
- Pinch of salt and turmeric optional, for color & flavor
For the Roasted Vegetables
- 1 small zucchini sliced into half-moons
- 1 cup cubed butternut squash
- 1 medium potato diced
- 1 ½ tablespoon olive oil
- 1 teaspoon Trader Joe’s 21 Seasoning Salute or your favorite blend
- ½ teaspoon smoked paprika
- ¼ teaspoon garlic powder
- Salt and black pepper to taste
For the Sweet Mustard Sauce
- 3 tablespoon hempseed hearts
- ½ cup silken tofu
- 1 tablespoon mustard yellow or Dijon
- 2 teaspoon coconut sugar or maple syrup
- 1 teaspoon soy sauce or tamari for gluten-free
- 1 tablespoon lemon juice optional, for brightness
- 1 –2 tablespoon water to thin as needed
For Garnish
- 1 tablespoon chopped parsley or cilantro
- Sprinkle of Trader Joe’s Everything But the Bagel Seasoning
- Optional: crispy roasted chickpeas or toasted nuts for crunch
Instructions
Make the Chickpea Rice
- In a medium saucepan, combine the rice, Greek chickpeas (and some of their seasoned oil), and water or broth. Add salt and a pinch of turmeric if desired.
- Bring to a boil, then reduce heat to low, cover, and simmer until the rice is tender and liquid is absorbed — about 15 minutes for jasmine rice or 25–30 minutes for brown rice.
- Fluff with a fork and set aside. The chickpeas will have infused the rice with a garlicky, herby flavor — no extra seasoning required.
Roast the Vegetables
- Preheat oven to 425°F (220°C).
- Toss zucchini, butternut squash, and potatoes with olive oil and seasonings until evenly coated. Spread on a parchment-lined baking sheet in a single layer.
- Roast for 25–30 minutes, flipping halfway through, until tender and lightly caramelized.
- Pro Tip: To make this a sheet pan meal, add the chickpeas to the roasting pan during the last 10 minutes for extra crispiness.
Blend the Sweet Mustard Sauce
- Add hempseed hearts, silken tofu, mustard, coconut sugar, soy sauce, and lemon juice to a blender. Blend until creamy, adding water a tablespoon at a time until smooth and pourable.
- Taste and adjust — more mustard for tang, more sugar for sweetness, or more soy sauce for saltiness.
Assemble the Bowl
- In serving bowls, layer chickpea rice, roasted veggies, and drizzle generously with the sweet mustard sauce.
- Garnish with parsley and Everything But the Bagel seasoning. Add a sprinkle of crispy chickpeas or toasted nuts for extra texture.
Serve & Enjoy
- Enjoy warm for dinner, or meal prep for easy high-protein lunches throughout the week. The flavors get even better as they sit!