Chickpea and Vegetable Stir-Fry

🕒 Prep: 15 min
🔥 Cook: 10 min
🍽 Serves: 4
★★★★★
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This Chickpea and Vegetable Stir-Fry is a vibrant dish that’s perfect for a quick weeknight meal. It's packed with colorful veggies and hearty chickpeas, making it both satisfying and nutritious. Perfect for when you want something wholesome without spending hours in the kitchen!

Ingredients for Chickpea and Vegetable Stir-Fry

The star of this dish is undoubtedly the humble chickpeas. They bring protein and a slightly nutty flavor, making the stir-fry more filling. Olive oil helps in sautéing and adds a subtle richness. The combination of red and yellow bell peppers adds sweetness and a pop of color. Broccoli contributes a bit of crunch and is full of fiber, while sugar snap peas add a sweet, crisp texture. The carrot offers a slight sweetness and additional color. Garlic and ginger are essential for depth and warmth, infusing the dish with aromatic layers. The sauce made with soy sauce, sesame oil, and rice vinegar ties everything together with its salty, nutty, and tangy notes. A touch of sriracha (if you like a bit of heat) rounds it all out. Finally, green onions and sesame seeds garnish the dish with freshness and a little crunch.

Tips & Tricks

  • Ensure your skillet is hot before adding the garlic and ginger to avoid steaming the ingredients.
  • Shake the pan occasionally to prevent the chickpeas from sticking and to ensure they brown evenly.
  • For extra flavor, lightly toast the sesame seeds before garnishing.

Serving Suggestions

This stir-fry pairs beautifully with a side of jasmine rice or quinoa for a more filling meal. If you're feeling a bit fancy, serve it with a side of miso soup or a simple cucumber salad. It's also fantastic wrapped in a warm flatbread for a lunch on-the-go!

Frequently Asked Questions

Can I use dried chickpeas instead of canned?
Yes, but you’ll need to soak and cook them beforehand. Canned chickpeas save time and are convenient.
Is there a substitute for soy sauce?
Try using tamari or coconut aminos for a similar taste, especially if you need a gluten-free option.
What can I use instead of sriracha?
If you prefer a different kind of heat, crushed red pepper flakes or a dash of hot sauce works well.

Chickpea and Vegetable Stir-Fry Recipe Walkthrough

Start by heating up your skillet or wok over medium-high heat and drizzle in the olive oil. Once the oil shimmers, toss in the minced garlic and grated ginger. You'll want to sauté these just for a minute until they fill your kitchen with their fragrant aroma. Be careful not to let them burn!

Next, add the chickpeas. Stir them around occasionally, letting them turn a lovely golden brown. This should take about five minutes. The goal here is to give them a bit of a crispy edge.

Now, throw in the sliced red and yellow bell peppers, broccoli florets, sugar snap peas, and julienned carrot. Stir-fry these for about four to five minutes until they hit that perfect tender-crisp stage. You want them to retain a bit of crunch.

While the vegetables are cooking, quickly mix your sauce in a small bowl: combine the soy sauce, sesame oil, rice vinegar, and sriracha. Once the veggies are ready, pour this mixture over them. Toss everything well to ensure an even coating and let it cook for another two minutes. This allows the sauce to cling slightly to the veggies and chickpeas.

Finish by removing the skillet from the heat and garnish with sliced green onions and sesame seeds. This little touch adds a fresh bite and a nutty crunch.

Why You'll Love This Recipe

  • Quick and easy to prepare – ready in under 30 minutes.
  • Loaded with a variety of fresh, crunchy vegetables.
  • Budget-friendly and great for meal prep.
  • Customizable with your favorite veggies or levels of spice.

Ingredients

1 can (15 oz) chickpeas, drained and rinsed
2 tbsp olive oil
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 cup broccoli florets
1 cup sugar snap peas
1 medium carrot, julienned
2 cloves garlic, minced
1 inch ginger, grated
3 tbsp soy sauce
1 tbsp sesame oil
1 tbsp rice vinegar
1 tsp sriracha (optional)
2 green onions, sliced
2 tbsp sesame seeds

Step-by-step Instructions

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add minced garlic and grated ginger, sauté for 1 minute until fragrant.
3. Add chickpeas to the skillet, stirring occasionally until they are golden brown, about 5 minutes.
4. Add red and yellow bell peppers, broccoli, sugar snap peas, and carrot. Stir-fry for 4-5 minutes until vegetables are tender-crisp.
5. In a small bowl, mix soy sauce, sesame oil, rice vinegar, and sriracha. Pour over the stir-fry and toss to coat evenly.
6. Cook for an additional 2 minutes, allowing the sauce to thicken slightly.
7. Remove from heat and garnish with sliced green onions and sesame seeds before serving.

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