Description
This Simple Chickpea Stir Fry Bowl is a quick, healthy, and flavorful dinner option. It features tender chickpeas and vibrant vegetables tossed in a savory-sweet sauce, served over rice or noodles. Perfect for busy weeknights, this versatile recipe can be customized with your favorite seasonal vegetables.
Ingredients
Scale
- 1 can Chickpeas (canned for convenience, or dried if soaked and cooked)
- 1 Bell Pepper (any color)
- 2 Carrots (sliced or julienned)
- 1 Broccoli head (or other seasonal vegetables)
- 3 tablespoons Soy Sauce (or Tamari/gluten-free liquid aminos)
- 1 tablespoon Maple Syrup (or honey/brown sugar)
- 2 cloves Garlic (minced)
- 1 tablespoon Ginger (freshly grated)
- 2 tablespoons Vegetable Oil (or olive/avocado oil)
- 2 cups Rice or Noodles (for serving)
Instructions
- Prep Ingredients: Chop all vegetables and measure out sauce ingredients.
- Heat Pan: Preheat a large skillet or wok over medium-high heat.
- Cook Chickpeas: Add vegetable oil to the hot pan. Add chickpeas and stir-fry until they are firm and slightly toasted, about 5-7 minutes.
- Add Veggies: Add the chopped bell peppers, carrots, and broccoli to the pan. Stir-fry until the vegetables are crisp-tender, about 3-5 minutes.
- Mix Sauce: In a small bowl, combine the soy sauce, maple syrup, minced garlic, and grated ginger.
- Combine: Pour the sauce mixture over the chickpeas and vegetables in the skillet. Toss everything together to coat evenly.
- Serve: Prepare bowls by placing cooked rice or noodles at the base. Spoon the chickpea stir fry mixture over the top. Add optional toppings if desired.
Notes
- This recipe is easily made gluten-free by using Tamari or gluten-free liquid aminos instead of soy sauce.
- Feel free to substitute vegetables based on what you have on hand or what is in season.
- For a spicy kick, add crushed red pepper flakes or diced jalapeños with the vegetables.
- Consider adding toasted sesame seeds, chopped peanuts, fresh herbs, or a drizzle of sriracha as toppings.
- For a different base, quinoa or other grains can be used instead of rice or noodles.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Dinner
- Method: Stir-fry
- Cuisine: Asian
Nutrition
- Serving Size: 1 bowl
- Calories: 350 kcal
- Sugar: 5 g
- Sodium: 800 mg
- Fat: 10 g
- Saturated Fat: 1 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 10 g
- Protein: 15 g
- Cholesterol: 0 mg