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Chickpea Stir Fry

Chickpea Stir Fry
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This Chickpea Stir Fry is a quick, wholesome, and delicious one-pan meal packed with vibrant fresh vegetables, tender chickpeas, and savory flavors. Ready in just 20 minutes, it provides nutritious plant-based protein and fiber, making it perfect for busy weeknights or anyone seeking a flavorful, easy-to-make vegan and gluten-free dish.

Ingredients

Scale

Main Ingredients

  • 1 can (15 oz) chickpeas, rinsed and drained well
  • 1–2 bell peppers, chopped
  • 1 medium onion, chopped
  • 2–3 cloves garlic, minced
  • 1 medium zucchini or 1 cup broccoli florets, chopped

Sauce & Seasonings

  • 2 tablespoons soy sauce or tamari (gluten-free if needed)
  • 1–2 tablespoons olive oil or sesame oil
  • 1/4 teaspoon red chili flakes or fresh chili, optional
  • Salt and pepper, to taste

Garnishes & Herbs

  • Fresh cilantro or parsley, chopped
  • Optional: toasted sesame seeds, chopped peanuts, or a drizzle of tahini sauce

Instructions

  1. Prep the Ingredients: Begin by rinsing and draining your canned chickpeas thoroughly to remove any excess liquid. Chop your bell peppers, zucchini (or chosen vegetables), onion, and mince the garlic finely to ensure even cooking and flavor distribution.
  2. Sauté Aromatics: Heat the olive oil or sesame oil in a large skillet or wok over medium-high heat. Add the chopped onion and minced garlic, stirring frequently until fragrant and translucent, about 2-3 minutes. This step builds the savory flavor foundation.
  3. Cook the Vegetables: Add the chopped bell peppers and zucchini (or other vegetables) to the skillet. Cook for 5-7 minutes, stirring regularly, until the vegetables soften while retaining some crunch and start to caramelize slightly.
  4. Add Chickpeas & Sauce: Stir in the rinsed chickpeas, then pour in the soy sauce or tamari along with the optional chili flakes. Cook together for another 4-5 minutes, allowing the chickpeas to absorb the flavors and develop a slight crispness on the edges.
  5. Finish with Fresh Herbs: Just before serving, toss in the chopped fresh cilantro or parsley. Adjust seasoning with salt, pepper, or additional soy sauce if desired. Serve hot, garnished as preferred.

Notes

  • Dry chickpeas well before cooking to prevent sogginess and achieve a better texture.
  • Cook over medium-high heat to keep vegetables crisp yet tender.
  • Avoid overcrowding the pan to ensure ingredients sauté rather than steam.
  • Add soy sauce gradually to control the saltiness of the dish perfectly.
  • Use fresh garlic and herbs to amplify freshness and complexity.

Nutrition

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

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