Ingredients:
For the Stir-Fry:
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 2 cups broccoli florets
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 carrot, julienned
- 1 cup snap peas, ends trimmed
- 4 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 3 tablespoons soy sauce
- 2 tablespoons sesame oil
- 1 tablespoon rice vinegar
- 1 tablespoon cornstarch mixed with 2 tablespoons water
- Sesame seeds for garnish (optional)
- Green onions, sliced, for garnish (optional)
For Serving (Optional):
- Brown rice or quinoa
Directions:
1. Prepare the Sauce:
- In a bowl, whisk together soy sauce, sesame oil, rice vinegar, minced garlic, and grated ginger. Set aside.
2. Stir-Fry the Vegetables:
- Heat a large wok or skillet over medium-high heat. Add a bit of oil. Stir-fry broccoli, bell peppers, carrot, and snap peas until they are tender yet crisp, about 5-7 minutes.
3. Add Chickpeas:
- Incorporate the drained and rinsed chickpeas into the vegetable mix. Stir to combine and cook for an additional 2-3 minutes.
4. Introduce the Sauce:
- Pour the prepared sauce over the chickpea and vegetable mixture. Toss until everything is evenly coated. Allow the sauce to thicken, which takes about 2 minutes.
5. Thicken with Cornstarch:
- To further thicken the sauce, add the cornstarch-water mixture to the stir-fry. Stir well and cook for an additional 1-2 minutes until the sauce reaches the desired consistency.
6. Garnish and Serve:
- If desired, garnish the stir-fry with sesame seeds and sliced green onions. Serve the Chickpea and Vegetable Stir-Fry over cooked brown rice or quinoa.
Nutrition Facts (per serving):
- Calories: 350
- Protein: 14g
- Carbohydrates: 48g
- Fiber: 11g
- Fat: 12g
Why You’ll Love It: This Chickpea and Vegetable Stir-Fry is a celebration of vibrant colors and delightful flavors. The chickpeas provide a protein boost, while the assortment of vegetables brings a spectrum of nutrients to your plate. The savory and slightly sweet sauce ties everything together, creating a dish that’s not only nutritious but also incredibly satisfying. Quick to prepare and bursting with goodness, this stir-fry is a go-to option for those seeking a wholesome and tasty meal.
