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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.
Print Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Calories: 280
Ingredients Method Notes

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

Method
 

  1. Heat olive oil in a wok or skillet over medium-high heat until shimmering.
  2. Toss in garlic and ginger, stir for 30 seconds until fragrant (don’t burn it; we’re not trying to summon smoke alarms).
  3. Add bell pepper, carrot, broccoli, and zucchini. Stir-fry for 5–7 minutes until veggies are crisp-tender but not mushy.
  4. Slide chickpeas into the pan. Mix soy sauce, sesame oil, maple syrup, and chili flakes in a small bowl. Pour over veggies and chickpeas.
  5. Stir everything well to coat evenly. Cook for another 3 minutes to heat chickpeas and blend flavors.
  6. Taste and tweak seasoning—add more soy sauce or chili flakes if you want to live on the edge.
  7. 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.