Chickpea Stir-Fry
This Chickpea Stir-Fry combines the richness of crispy chickpeas with the crunch of fresh vegetables and savory spices, creating a delicious, quick, and healthy meal.It’s packed with plant-based protein, fiber, and essential nutrients, making it perfect for vegetarians, vegans, or anyone looking for a nutritious dish that’s full of flavor. Ready in under 30 minutes, this stir-fry is a perfect go-to meal for busy nights or meal prep!
Equipment
- Skillet/Wok (1, large)
- Cutting Board (1, medium)
- Knife – 1 sharp
- Measuring spoons (1 set)
- Can Opener (if using canned chickpeas) (1)
- Strainer/Colander (1, for rinsing chickpeas)
- Cooking Spoon (1, large)
- Airtight Containers (for leftovers)
Ingredients
- 2 tablespoons Olive oil or sesame oil for added flavor
- 1 can 15 oz Chickpeas (drained and rinsed)
- 1 medium Onion sliced
- 2 cloves Garlic minced
- 2 medium Bell peppers sliced into strips
- 1 medium Zucchini sliced
- 2 medium Carrots sliced thin
- 2 tablespoons Soy sauce or tamari for gluten-free
- 1 tablespoon Lemon juice freshly squeezed
- 1 teaspoon Ground cumin
- 1 teaspoon Ground paprika
- 1/2 teaspoon Ground turmeric
- Salt to taste
- Pepper to taste
- Fresh cilantro for garnish, optional
- Sesame seeds for garnish, optional
Instructions
- Heat the oil: In a large skillet or wok, heat the olive oil over medium-high heat. Once hot, add the sliced onion and minced garlic. Sauté for 2-3 minutes until fragrant and the onion turns translucent.
- Crisp the chickpeas: Add the chickpeas to the pan and cook, stirring occasionally, for 5-7 minutes. The chickpeas should become slightly crispy on the outside.
- Add the vegetables: Toss in the sliced bell peppers, zucchini, and carrots. Stir-fry for 4-5 minutes, or until the vegetables are tender but still retain some crunch.
- Season the stir-fry: Stir in the soy sauce, lemon juice, cumin, paprika, and turmeric. Mix everything well and cook for another 2-3 minutes. Adjust the seasoning with salt and pepper to taste.
- Garnish and serve: Remove from heat and garnish with fresh cilantro and sesame seeds. Serve over rice, quinoa, or in lettuce wraps for a lighter option.
- Enjoy: Your chickpea stir-fry is ready! Serve immediately and enjoy this healthy, flavorful meal.
Notes
- Crispy chickpeas: To achieve crispy chickpeas, make sure to dry them thoroughly with a paper towel before cooking. This helps them get that golden, crispy texture in the stir-fry.
- Vegetable variations: Feel free to swap or add other vegetables, such as broccoli, spinach, or snap peas, depending on what you have in your kitchen.
- Meal prep: This stir-fry stores well in the fridge for up to 3 days. It also freezes well for up to 1 month, though the texture of the vegetables may change slightly after freezing.
- Adjusting spice levels: If you enjoy spicy food, you can add chili flakes, hot sauce, or a diced fresh chili to the stir-fry to give it an extra kick.
- Serving suggestions: This stir-fry pairs wonderfully with a side of brown rice, quinoa, or cauliflower rice for a low-carb alternative.