Chickpea and Vegetable Stir-Fry

Summary

Ever been caught in a whirlwind of flavors that took your taste buds by storm? That’s what the Chickpea and Vegetable Stir-Fry promises. Bursting with nutrition, colors, and a tantalizing blend of textures, this dish is about to become your go-to for a quick, satisfying, and hearty meal.

Ingredients

• Chickpeas (canned) – 1 cup (about 240g)
• Broccoli – 1 cup, florets (approximately 90g)
• Bell peppers (red, yellow, and green) – 1 each, sliced
• Carrots – 2, julienned (about 120g)
• Olive oil – 2 tbsp (about 30ml)
• Fresh ginger – 1 inch, finely chopped
• Garlic – 3 cloves, minced
• Soy sauce – 2 tbsp (about 30ml)
• Chili flakes – 1/2 tsp (optional)
• Spring onions – 2, sliced
• Sesame seeds – for garnish
• Salt and pepper – to taste

Preparation & Cooking Time: 20 minutes
Serves: 4

Nutritional Facts Per Serving

• Calories: 190 kcal
• Protein: 7g
• Carbohydrates: 27g
• Sugars: 7g
• Fat: 7g
• Saturated Fat: 1g
• Fiber: 8g
• Sodium: 550mg

Instructions

1. Start by draining and rinsing the canned chickpeas.
2. In a large pan or wok, heat up the olive oil over medium heat.
3. Once hot, toss in the finely chopped ginger and minced garlic.
4. Sauté them for a minute until aromatic but not browned.
5. Add the julienned carrots and broccoli florets. Stir-fry them for about 3 minutes.
6. Toss in the colorful bell peppers and continue stir-frying for another 4 minutes.
7. As the vegetables start to get tender, pour in the chickpeas.
8. Drizzle the soy sauce and sprinkle the chili flakes. Give everything a good mix.
9. Adjust the seasoning with salt and pepper as per your liking.
10. Continue stir-frying for another 2 minutes ensuring all the flavors meld together.
11. Once done, remove from heat, and sprinkle with sesame seeds and sliced spring onions.

Tips

1. For an extra zing, consider adding a squeeze of lime or lemon at the end.
2. You can also introduce tofu or tempeh for an added protein boost.
3. Always use a high-sided pan or wok for stir-frying to avoid any spills and splatters.
4. Feel free to jazz it up with any other veggies like snow peas, mushrooms, or baby corn.

Serving Suggestions

• This Chickpea and Vegetable Stir-Fry is a star on its own, but you can serve it atop a bed of quinoa or brown rice for a wholesome meal.
• If you’re leaning towards a fusion vibe, wrap them in tortillas with a drizzle of your favorite sauce for an exciting take on wraps.
• Pair it with a chilled glass of your favorite non-dairy drink to balance out the flavors.

The Chickpea and Vegetable Stir-Fry isn’t just a meal; it’s a culinary adventure. Perfectly charred veggies, the hearty goodness of chickpeas, and that kick from the chili flakes—it’s a potpourri of sensations! Whether you’re a seasoned chef or just finding your way around the kitchen, this dish is sure to leave an impression. And the best part? It’s not just the flavor but the nutrition it packs. AH7 always believes in striking the balance between taste and health, and this stir-fry is the embodiment of that philosophy. Dive in, explore, and let your taste buds set forth on this flavorful journey!

Chickpea and Vegetable Stir-Fry

Ever been caught in a whirlwind of flavors that took your taste buds by storm? That’s what the Chickpea and Vegetable Stir-Fry promises. Bursting with nutrition, colors, and a tantalizing blend of textures, this dish is about to become your go-to for a quick, satisfying, and hearty meal.

5 from 1 vote

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Preparation and Cooking Time: 19 minutes minutes

Nutritions

Nutrition Facts

Chickpea and Vegetable Stir-Fry

Amount per Serving

Calories

190

% Daily Value*

Fat

 

7

g

11

%

Saturated Fat

 

1

g

6

%

Sodium

 

550

mg

24

%

Carbohydrates

 

27

g

9

%

Fiber

 

8

g

33

%

Sugar

 

7

g

8

%

Protein

 

7

g

14

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Chickpeas canned – 1 cup (about 240g)
• Broccoli – 1 cup florets (approximately 90g)
• Bell peppers red, yellow, and green – 1 each, sliced
• Carrots – 2 julienned (about 120g)
• Olive oil – 2 tbsp about 30ml
• Fresh ginger – 1 inch finely chopped
• Garlic – 3 cloves minced
• Soy sauce – 2 tbsp about 30ml
• Chili flakes – 1/2 tsp optional
• Spring onions – 2 sliced
• Sesame seeds – for garnish
• Salt and pepper – to taste

Instructions

• Start by draining and rinsing the canned chickpeas.
• In a large pan or wok, heat up the olive oil over medium heat.
• Once hot, toss in the finely chopped ginger and minced garlic.
• Sauté them for a minute until aromatic but not browned.
• Add the julienned carrots and broccoli florets. Stir-fry them for about 3 minutes.
• Toss in the colorful bell peppers and continue stir-frying for another 4 minutes.
• As the vegetables start to get tender, pour in the chickpeas.
• Drizzle the soy sauce and sprinkle the chili flakes. Give everything a good mix.
• Adjust the seasoning with salt and pepper as per your liking.
• Continue stir-frying for another 2 minutes ensuring all the flavors meld together.
• Once done, remove from heat, and sprinkle with sesame seeds and sliced spring onions.

Notes

Tips

1. For an extra zing, consider adding a squeeze of lime or lemon at the end.

2. You can also introduce tofu or tempeh for an added protein boost.

3. Always use a high-sided pan or wok for stir-frying to avoid any spills and splatters.

4. Feel free to jazz it up with any other veggies like snow peas, mushrooms, or baby corn.

Serving Suggestions

This Chickpea and Vegetable Stir-Fry is a star on its own, but you can serve it atop a bed of quinoa or brown rice for a wholesome meal.

If you’re leaning towards a fusion vibe, wrap them in tortillas with a drizzle of your favorite sauce for an exciting take on wraps.

Pair it with a chilled glass of your favorite non-dairy drink to balance out the flavors.