Are you craving a mouthwatering meal that's both nutritious and lightning-fast to prepare? Look no further than this sensational Chickpea and Vegetable Stir Fry! In just 25 minutes, you'll create a restaurant-quality Asian-inspired dish that will tantalize your taste buds and impress even the pickiest eaters. Packed with protein-rich chickpeas, colorful vegetables, and a savory sauce, this recipe is about to become your new go-to quick meal that proves healthy eating can be incredibly delicious and exciting.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Cuisine: Asian
Serves: 4 servings
Ingredients
- 1 can chickpeas, drained and rinsed
- 2 cups mixed vegetables (bell peppers, broccoli, carrots)
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 2 cloves garlic, minced
- 1 tsp ginger, minced
- Cooked rice for serving
Instructions
- Prepare all ingredients by draining and rinsing the chickpeas, chopping mixed vegetables into bite-sized pieces, mincing garlic and ginger, and measuring out soy sauce and sesame oil.
- Heat a large wok or wide skillet over medium-high heat. Add sesame oil and allow it to become hot and shimmering, which should take about 1-2 minutes.
- Add minced garlic and ginger to the hot oil, stirring quickly to prevent burning. Sauté for 30 seconds until fragrant, releasing their aromatic oils.
- Add mixed vegetables to the wok, starting with carrots (which take longest to cook), then bell peppers, and broccoli. Stir-fry continuously for 3-4 minutes until vegetables are crisp-tender and retain their vibrant colors.
- Add drained chickpeas to the vegetable mixture, stirring to combine and heat through. Cook for an additional 2-3 minutes.
- Pour soy sauce over the stir-fry, tossing everything together to ensure even coating and flavor distribution. Cook for another 1-2 minutes.
- Remove from heat and taste, adjusting seasoning with additional soy sauce or salt if needed.
- Serve hot over prepared rice, ensuring each serving gets an equal mix of vegetables and chickpeas.
Tips
- Prep is Key: Chop all ingredients before you start cooking to ensure a smooth, stress-free stir-frying experience.
- High Heat is Your Friend: Use a wok or wide skillet and keep the heat medium-high to achieve that perfect crisp-tender vegetable texture.
- Don't Overcrowd the Pan: Cook in batches if necessary to maintain high heat and prevent steaming instead of stir-frying.
- Order Matters: Add vegetables based on their cooking times - start with harder vegetables like carrots, then add quicker-cooking ones like bell peppers.
- Keep It Moving: Constant stirring prevents burning and ensures even cooking and flavor distribution.
- Fresh Ingredients Make a Difference: Use fresh garlic and ginger for maximum flavor punch.
- Customize Your Stir Fry: Feel free to swap vegetables or add protein like tofu or chicken to suit your preferences.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 35g
Protein: 10g
Fat: 8g
Saturated Fat: g
Cholesterol: 0mg
