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Garlic Chickpea Zucchini Stir-Fry

Garlic Chickpea Zucchini Stir-Fry
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Garlic Chickpea Zucchini Stir-Fry is a quick, nutritious, and flavor-packed vegan dish that combines sautéed zucchini, chickpeas, and aromatic garlic with spices and fresh herbs. Perfect for busy weeknights, this naturally gluten-free meal is both hearty and light, making it ideal as a main or side dish that fits diverse dietary needs.

Ingredients

Scale

Vegetables

  • 2 medium zucchinis, washed and sliced into thin rounds or half-moons
  • 1 medium onion, finely diced
  • 3–4 cloves fresh garlic, minced

Proteins

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

Oils and Condiments

  • 2 tablespoons olive oil
  • 1 tablespoon fresh lemon juice

Spices

  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/4 teaspoon chili flakes (adjust to taste)
  • Salt and black pepper to taste

Garnish

  • 2 tablespoons fresh parsley or cilantro, chopped
  • Optional: toasted sesame seeds or crushed red pepper flakes for topping

Instructions

  1. Prepare the Ingredients: Wash and slice the zucchini into thin rounds or half-moons. Drain and rinse the canned chickpeas. Mince the garlic and finely dice the onion to ensure even cooking and flavor release.
  2. Sauté the Aromatics: Heat olive oil in a large skillet over medium heat. Add the diced onion and cook until translucent and lightly golden. Stir in the minced garlic and cook for 1-2 minutes until fragrant but not browned.
  3. Cook the Zucchini: Add the zucchini slices to the skillet, season with salt and pepper, and stir frequently. Cook for 5-7 minutes until the zucchini softens but retains a slight bite.
  4. Add Chickpeas and Spices: Stir in the rinsed chickpeas along with cumin, smoked paprika, and chili flakes. Cook for an additional 3-5 minutes, allowing the chickpeas to heat through and absorb the spices.
  5. Finish with Lemon and Herbs: Remove the skillet from heat. Squeeze fresh lemon juice over the stir-fry and toss in the chopped parsley or cilantro. Mix gently to evenly distribute flavors before serving.

Notes

  • Don’t overcook zucchini to maintain its perfect texture and prevent sogginess.
  • Use fresh garlic for the best aroma and flavor.
  • Toasting spices in hot oil before adding other ingredients enhances their flavor.
  • Drain chickpeas well to avoid watery stir-fry.
  • Add lemon juice at the end to preserve its bright and fresh zing.

Nutrition

Keywords: garlic chickpea stir-fry, zucchini stir-fry, vegan chickpea recipe, quick vegetarian meal, gluten-free stir-fry, plant-based protein, healthy dinner

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