Chickpea and Vegetable Stir-Fry

This vibrant and nutritious dish is perfect for meal prep and can be stored in the refrigerator for a few days, making it a convenient option for busy weeknights. It’s packed with nutrients, fiber, and plant-based protein.

Ingredients

  • 1 can (15 oz) of chickpeas, drained and rinsed
  • 2 tablespoons of olive oil
  • 1 medium onion, sliced
  • 2 garlic cloves, minced
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 2 cups of broccoli florets
  • 1 cup of snap peas
  • 2 tablespoons of low-sodium soy sauce (or tamari for gluten-free)
  • 1 tablespoon of fresh ginger, grated
  • 1 tablespoon of sesame oil
  • 1 tablespoon of lemon juice
  • 1/4 teaspoon of red pepper flakes (optional)
  • Salt and pepper to taste
  • 2 tablespoons of sesame seeds for garnish (optional)
  • 2 tablespoons of chopped fresh cilantro or parsley for garnish (optional)

Instructions

  1. Prepare the Ingredients:
    • Drain and rinse the chickpeas.
    • Slice the onion and bell peppers.
    • Mince the garlic.
    • Grate the ginger.
  2. Cook the Vegetables:
    • Heat the olive oil in a large skillet over medium heat.
    • Add the onion and garlic, sauté until fragrant and translucent, about 2-3 minutes.
    • Add the bell peppers, broccoli, and snap peas. Stir fry for about 5-7 minutes until the vegetables are tender-crisp.
  3. Add Chickpeas and Seasonings:
    • Add the chickpeas to the skillet, stirring to combine with the vegetables.
    • Pour in the soy sauce, sesame oil, lemon juice, and grated ginger. Stir well to coat everything evenly.
    • Add red pepper flakes, salt, and pepper to taste.
  4. Finish and Serve:
    • Cook for an additional 3-5 minutes, allowing the flavors to meld together and the chickpeas to heat through.
    • Garnish with sesame seeds and fresh cilantro or parsley if using.
    • Serve hot, either on its own or over cooked rice or quinoa for a more substantial meal.

Nutrition Information (per serving)

The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:

  • Calories: 250
  • Protein: 8g
  • Carbohydrates: 28g
  • Dietary Fiber: 8g
  • Sugars: 6g
  • Fat: 12g
  • Saturated Fat: 2g
  • Cholesterol: 0mg
  • Sodium: 450mg
  • Vitamin A: 35% DV
  • Vitamin C: 150% DV
  • Calcium: 6% DV
  • Iron: 15% DV
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