Colorful Chickpea and Veggie Stir-Fry: A Quick, Wholesome Recipe for Busy Days
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When you need a quick, nutritious meal that’s loaded with veggies and plant-based protein, this Chickpea and Veggie Stir-Fry is the perfect choice! Bursting with colors, flavors, and healthy ingredients, it’s a satisfying meal that’s ready in less than 30 minutes. Ideal for lunch, dinner, or meal prep, this stir-fry will keep you full and energized.
Why a Chickpea and Veggie Stir-Fry?
This dish combines protein-packed chickpeas with a variety of colorful vegetables that provide a wealth of vitamins, minerals, and antioxidants. It’s easy to customize with your favorite vegetables, and the simple garlic-ginger sauce adds a burst of flavor without excess salt or sugar.
Ingredients You’ll Need
For the Stir-Fry:
• 1 can (15 oz) chickpeas (drained and rinsed)
• 1 red bell pepper (sliced)
• 1 zucchini (sliced into half-moons)
• 1 cup broccoli florets
• 1/2 cup carrots (julienned or sliced thin)
• 2 green onions (chopped)
• 1 tbsp olive oil or sesame oil
• 1 tsp sesame seeds (optional for garnish)
For the Sauce:
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp rice vinegar
• 1 tbsp maple syrup (or honey)
• 1 clove garlic (minced)
• 1 tsp fresh ginger (grated)
• 1/4 tsp red pepper flakes (optional for a bit of heat)
Step-by-Step Instructions
Step 1: Prepare the Sauce
1. In a small bowl, whisk together the soy sauce, rice vinegar, maple syrup, garlic, ginger, and red pepper flakes if using. Set the sauce aside.
Step 2: Sauté the Vegetables
1. Heat olive oil or sesame oil in a large skillet or wok over medium-high heat.
2. Add the bell pepper, zucchini, broccoli, and carrots to the skillet. Sauté for 5-7 minutes, stirring frequently, until the vegetables are slightly softened but still crisp.
Step 3: Add the Chickpeas and Sauce
1. Add the chickpeas to the skillet along with the prepared sauce.
2. Stir well to coat all the ingredients in the sauce, and cook for another 3-4 minutes until everything is heated through and the sauce thickens slightly.
Step 4: Garnish and Serve
1. Remove the skillet from the heat, sprinkle with sesame seeds, and garnish with chopped green onions.
2. Serve the stir-fry on its own, over brown rice, or with quinoa for a complete meal.
Health Benefits of Chickpea and Veggie Stir-Fry
• Chickpeas are a fantastic plant-based protein source, packed with fiber, iron, and B vitamins.
• Broccoli is high in vitamins C and K, and is known for its cancer-fighting properties.
• Bell Peppers provide a boost of vitamin A and vitamin C, supporting immune health.
• Zucchini is low in calories but rich in antioxidants, especially vitamin C and potassium.
Tips for Customizing the Recipe
• Add more veggies: Try adding snap peas, mushrooms, or spinach for more variety.
• For extra protein: Add tofu, tempeh, or a handful of edamame.
• To make it spicy: Add a bit more red pepper flakes or a dash of Sriracha.
This Chickpea and Veggie Stir-Fry is a deliciously balanced, nutrient-packed meal that’s quick to whip up, even on the busiest days. With its bright colors, bold flavors, and hearty texture, this dish will keep you satisfied and energized—no heavy ingredients needed. Enjoy!
