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Chickpea Stir Fry

Chickpea Stir Fry
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Quick and nutritious Chickpea Stir Fry combining tender chickpeas and a colorful mix of fresh vegetables in a savory sauce. Ready in under 30 minutes, this one-pan meal is perfect for healthy weeknight dinners with minimal cleanup and versatile flavors customizable to your taste.

Ingredients

Scale

Chickpeas

  • 1 can (15 oz) chickpeas, rinsed and drained

Vegetables

  • 1 bell pepper, chopped
  • 1 cup broccoli florets
  • 1 carrot, sliced
  • 1/2 cup snap peas

Sauce & Aromatics

  • 2 tablespoons soy sauce or tamari
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced
  • 1–2 tablespoons olive oil or sesame oil

Optional Ingredients

  • Chili flakes or fresh chili, to taste
  • 2 green onions, chopped (for garnish)
  • Fresh cilantro, chopped (for garnish)
  • Toasted sesame seeds or chopped cashews (for crunch, optional)

Instructions

  1. Prep the Ingredients: Rinse and drain the chickpeas thoroughly to avoid excess moisture. Chop all vegetables into bite-sized pieces and mince garlic and ginger for maximum flavor.
  2. Sauté Aromatics: Heat your choice of olive or sesame oil in a large skillet or wok over medium-high heat. Add garlic and ginger and stir for about 30 seconds until fragrant but not browned.
  3. Cook the Vegetables: Add firmer vegetables like carrots and broccoli first. Toss and stir occasionally for a few minutes, then add softer veggies such as bell peppers and snap peas. Cook until tender-crisp.
  4. Add Chickpeas and Sauce: Stir in the chickpeas and pour soy sauce or tamari along with any optional seasonings like chili flakes. Toss together and cook for 2 more minutes until heated through and coated in sauce.
  5. Finish and Garnish: Remove from heat and sprinkle with chopped green onions, fresh cilantro, and more chili flakes if desired. Serve immediately for best freshness and flavor.

Notes

  • Dry your chickpeas well to prevent sogginess.
  • Use medium-high heat to maintain vegetable crispness and color.
  • Avoid overcrowding the pan; stir fry in batches if necessary.
  • Adjust soy sauce and oil amounts to your preference and dietary needs.
  • Add garnishes last for maximum aroma and freshness.

Nutrition

Keywords: chickpea stir fry, quick healthy dinner, vegan stir fry, gluten free, plant-based protein, one pan meal, colorful vegetables

Find it online: https://gourmetglazing.com/chickpea-stir-fry/