Are you craving a mouthwatering, nutritious meal that can be whipped up in just 25 minutes? Look no further! This Asian-inspired Chickpea Vegetable Stir Fry is about to become your new go-to recipe that will tantalize your taste buds, impress your family, and save you precious time in the kitchen. Packed with vibrant vegetables, protein-rich chickpeas, and a flavor-packed sauce, this dish proves that healthy eating can be incredibly delicious and effortless.
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 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon garlic, minced
- 1 teaspoon ginger, minced
Instructions
- Begin by gathering all your ingredients: 1 can of chickpeas (drained and rinsed), 2 cups of mixed vegetables (such as bell peppers, broccoli, and carrots), 2 tablespoons of soy sauce, 1 tablespoon of olive oil, 1 teaspoon of minced garlic, and 1 teaspoon of minced ginger.
- Prepare the mixed vegetables by washing and chopping them into bite-sized pieces if they are not already pre-cut. This will help them cook evenly and quickly.
- In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Allow the oil to heat for about 1-2 minutes until it shimmers but does not smoke.
- Add the minced garlic and minced ginger to the hot oil. Sauté them for about 30 seconds, stirring constantly to prevent burning. This will release their flavors into the oil.
- Once the garlic and ginger are fragrant, add the mixed vegetables to the skillet. Stir-fry the vegetables for about 5-7 minutes, or until they are tender-crisp. Make sure to stir frequently to ensure even cooking.
- After the vegetables have cooked, add the drained and rinsed chickpeas to the skillet. Stir well to combine all the ingredients.
- Pour 2 tablespoons of soy sauce over the mixture, stirring to coat the vegetables and chickpeas evenly. Cook for an additional 3-5 minutes, allowing the chickpeas to heat through and absorb some of the soy sauce flavor.
- Once everything is heated and well combined, taste the stir fry and adjust the seasoning if necessary. You can add a little more soy sauce if you prefer a stronger flavor.
- Remove the skillet from the heat and serve the chickpea vegetable stir fry immediately. It can be enjoyed on its own or served over rice or noodles for a more filling meal.
- Garnish with sesame seeds or chopped green onions if desired, and enjoy your easy and nutritious chickpea vegetable stir fry!
Tips
- Prep is Key: Chop all your vegetables before you start cooking to ensure a smooth, stress-free cooking process.
- High Heat Magic: Use a wok or large skillet and make sure it's hot before adding ingredients to achieve that perfect stir-fry sear.
- Don't Overcrowd the Pan: Cook in batches if necessary to ensure vegetables get crispy and caramelized instead of steaming.
- Customize Your Flavor: Experiment with different sauces like teriyaki, hoisin, or add a splash of sesame oil for extra depth.
- Make It Your Own: Feel free to swap vegetables based on what's in your fridge or add protein like tofu or chicken if desired.
- Drain Chickpeas Well: Pat chickpeas dry before adding to the pan to help them get crispy and prevent excess moisture.
- Serve Immediately: Stir-fries are best enjoyed hot and fresh, so serve right after cooking for the best texture and flavor.
Nutrition Facts
Calories: 114kcal
Carbohydrates: 15g
Protein: 4g
Fat: 4g
Saturated Fat: 1g
Cholesterol: 0mg
