Are you ready to elevate your weeknight dinners with a dish that's not only bursting with flavor but also packed with nutrients? Look no further than this Chickpea Quinoa Stir Fry! In just 30 minutes, you can whip up a vibrant, satisfying meal that will leave your taste buds dancing and your body thanking you. This international delight combines protein-rich quinoa and hearty chickpeas with fresh, colorful vegetables, all tossed in a savory soy sauce that ties it all together. Whether you're a seasoned chef or a kitchen novice, this recipe is sure to impress. Dive into our article and discover how to create this wholesome stir fry that will become a staple in your home!
Ingredients
- 1 cup quinoa
- 1 can chickpeas, drained
- 1 bell pepper, chopped
- 1 zucchini, chopped
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Begin by rinsing the quinoa under cold water in a fine mesh strainer. This helps remove any bitterness from the quinoa.
- In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover the saucepan, and let the quinoa simmer for about 15 minutes, or until all the water is absorbed and the quinoa is fluffy. Remove from heat and let it sit, covered, for an additional 5 minutes.
- While the quinoa is cooking, prepare the vegetables. Chop the bell pepper and zucchini into bite-sized pieces.
- In a large skillet or wok, heat the olive oil over medium heat. Once hot, add the chopped bell pepper and zucchini. Sauté for about 5-7 minutes until the vegetables are tender but still crisp.
- Add the drained chickpeas to the skillet with the vegetables. Stir well to combine and cook for an additional 3-4 minutes until the chickpeas are heated through.
- Sprinkle the garlic powder over the vegetable and chickpea mixture. Add the soy sauce, salt, and pepper to taste. Stir everything together and cook for another 2 minutes, allowing the flavors to meld.
- Fluff the cooked quinoa with a fork and then add it to the skillet with the vegetable and chickpea mixture. Gently toss everything together until well combined.
- Remove the skillet from heat and let it cool for a minute before serving. You can garnish with fresh herbs or sesame seeds if desired.
- Serve the Chickpea Quinoa Stir Fry warm, and enjoy your healthy, delicious meal!
Tips
- Rinse the Quinoa: Always rinse your quinoa before cooking to remove its natural coating, called saponin, which can give it a bitter taste. A fine mesh strainer works best for this task.
- Perfectly Fluffy Quinoa: To achieve the perfect texture, make sure to let the quinoa sit covered for an additional 5 minutes after cooking. This allows it to steam and become fluffy.
- Veggie Variations: Feel free to mix and match your vegetables! Broccoli, carrots, or snap peas can be great additions, adding both color and nutrition.
- Add Some Heat: If you enjoy a little spice, consider adding red pepper flakes or a dash of hot sauce when cooking the vegetables for an extra kick.
- Garnish for Flavor: Enhance your dish with fresh herbs like cilantro or parsley, or sprinkle sesame seeds on top before serving for added crunch and flavor.
- Meal Prep Friendly: This stir fry is perfect for meal prep! Make a larger batch and store it in the fridge for quick lunches or dinners throughout the week.
- Customize Your Sauce: Experiment with different sauces like teriyaki or tamari for a gluten-free option to change up the flavor profile!
Nutrition Facts
Calories: 320kcal
Carbohydrates: 50g
Protein: 15g
Fat: 9g
Saturated Fat: g
Cholesterol: 0mg
