Chickpea and Vegetable Stir-Fry Recipe
Stir-fry doesn’t have to be a sad, soggy veggie pile—you deserve better than that. Chickpeas jump into the mix for protein power and crunch. Colorful veggies sizzle in the pan, making dinner feel like a fiesta. Forget takeout; this quick, vibrant dish whips up faster than you can ghost a bad date. It’s packed with plant-based goodness and zero drama. Plus, it’s budget-friendly, easy to customize, and healthy enough to make your body thank you. Ready to stir, toss, and own your dinner? Let’s make this chickpea and veggie stir-fry a weekly obsession.
Chickpea and Vegetable Stir-Fry Recipe
A quick, colorful stir-fry combining protein-rich chickpeas and fresh vegetables in a savory sauce. Perfect for busy nights craving vibrant, healthy meals.
Ingredients
- 1 can 400g chickpeas, drained and rinsed
- 1 red bell pepper sliced thin
- 1 medium carrot julienned or thinly sliced
- 1 cup broccoli florets
- 1 small zucchini sliced
- 3 cloves garlic minced
- 1 inch ginger grated
- 3 tbsp soy sauce or tamari for gluten-free
- 1 tbsp sesame oil
- 1 tbsp olive oil or any neutral oil
- 1 tsp maple syrup or agave nectar
- ½ tsp crushed red chili flakes optional, for heat
- 2 green onions chopped (for garnish)
- Sesame seeds for garnish optional
Instructions
- Heat olive oil in a wok or skillet over medium-high heat until shimmering.
- Toss in garlic and ginger, stir for 30 seconds until fragrant (don’t burn it; we’re not trying to summon smoke alarms).
- Add bell pepper, carrot, broccoli, and zucchini. Stir-fry for 5–7 minutes until veggies are crisp-tender but not mushy.
- Slide chickpeas into the pan. Mix soy sauce, sesame oil, maple syrup, and chili flakes in a small bowl. Pour over veggies and chickpeas.
- Stir everything well to coat evenly. Cook for another 3 minutes to heat chickpeas and blend flavors.
- Taste and tweak seasoning—add more soy sauce or chili flakes if you want to live on the edge.
- Serve immediately, sprinkled with green onions and sesame seeds because presentation matters.
Notes
Nutritional Information (per serving)
- Calories: 280
- Total Fat: 8g
- Saturated Fat: 1g
- Carbohydrates: 38g
- Fiber: 9g
- Protein: 14g
Vitamins and Minerals (approximate % Daily Value per serving)
- Vitamin C: 70% (hello, bell pepper!)
- Iron: 18%
- Vitamin A: 30%
- Calcium: 10%
- Potassium: 15%
Additional Notes / Tips
- Swap veggies based on what’s in your fridge—flexibility is queen.
- Add a splash of lime juice or rice vinegar for zing.
- For extra protein, toss in some toasted peanuts or cashews.
- Leftovers reheat well but skip the garnish till serving time.
