Healthy Chickpea & Vegetable Stir-Fry
Sure! Here’s a simple, healthy, and detailed recipe with a full description, nutrition facts, time breakdown, and a Q&A section for clarity.
Healthy Chickpea & Vegetable Stir-Fry
A quick, delicious, and nutrient-rich plant-based meal made with chickpeas and colorful vegetables. Perfect for lunch or dinner!
Ingredients (Serves 2)
1 can (15 oz) chickpeas, drained & rinsed
1 tablespoon olive oil
1 medium carrot, thinly sliced
1 small broccoli head, cut into florets
1 red bell pepper, sliced
1 small zucchini, sliced
2 cloves garlic, minced
2 tablespoons low-sodium soy sauce (or for gluten-free)
1 tablespoon lemon juice
1 teaspoon ground cumin
½ teaspoon black pepper
Optional: fresh parsley or cilantro for garnish
Time Required:
Step Time
Prep Time 10 minutes
Cooking Time 10-12 minutes
Total Time 20-22 minutes
Instructions:
Prep the vegetables: Wash and chop all the vegetables. Drain and rinse the chickpeas.
Sauté garlic: In a large pan, heat olive oil over medium heat. Add minced garlic and sauté for 30 seconds until fragrant.
Cook vegetables: Add carrots and broccoli first. Stir-fry for 3-4 minutes, then add bell pepper and zucchini. Stir occasionally.
Add chickpeas & seasoning: Add chickpeas, soy sauce, cumin, lemon juice, and black pepper. Cook for 5-6 minutes, stirring to combine well.
Serve: Remove from heat. Taste and adjust seasoning. Garnish with parsley or cilantro if desired.
Serving Suggestions:
Serve as is for a low-carb meal.
Serve over brown rice, quinoa, or whole grain couscous for more fiber and energy.
Add a dollop of Greek yogurt or hummus on top for extra protein.
Nutritional Information (Per Serving)
Nutrient Amount
Calories 320 kcal
Protein 13 g
Carbohydrates 38 g
Fiber 11 g
Sugar 8 g (natural from veggies)
Fat 12 g
Saturated Fat 1.5 g
Sodium 460 mg
Iron 4 mg
Vitamin A 120% DV
Vitamin C 140% DV
Vegan
Gluten-Free (if using tamari)
High-Fiber
Low in Saturated Fat
Q&A Section
Can I use dried chickpeas instead of canned?
Yes! Soak ½ cup dried chickpeas overnight, then boil until soft (about 1.5 hours), and use as instructed.
Can I meal prep this?
A: Absolutely! It keeps in the fridge for up to 4 days. Reheat in a pan or microwave before serving.
Can I freeze it?
A: Yes, but the texture of some vegetables might soften. Freeze in an airtight container for up to 1 month.
What can I use instead of soy sauce?
A: Use coconut aminos or liquid aminos for a lower-sodium or soy-free alternative.
Is it kid-friendly?
A: Very! You can chop vegetables smaller for younger kids and reduce garlic or spices if neede