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Clean Recipe: Vegetarian Chickpea and Vegetable Stir-Fry

Looking for a flavorful and wholesome vegetarian meal? Look no further! This clean recipe combines a variety of plant-based ingredients to create a satisfying and nourishing dinner option that's perfect for any night of the week.


Grilled Salmon and roasted vegetables on a plate

Ingredients

  • 2 tablespoons olive oil

  • 1 onion, thinly sliced

  • 2 cloves garlic, minced

  • 1 tablespoon fresh ginger, grated

  • 2 carrots, julienned

  • 1 red bell pepper, thinly sliced

  • 1 yellow bell pepper, thinly sliced

  • 1 cup broccoli florets

  • 1 cup snap peas, trimmed

  • 1 can (15 ounces) chickpeas, drained and rinsed

  • 3 tablespoons soy sauce

  • 2 tablespoons hoisin sauce

  • 1 tablespoon rice vinegar

  • 1 teaspoon sesame oil

  • Cooked rice or noodles, for serving

  • Sesame seeds and chopped green onions, for garnish


Instructions

  1. Heat the olive oil in a large skillet or wok over medium-high heat. Add the sliced onion and cook until softened, about 3-4 minutes.

  2. Add the minced garlic and grated ginger to the skillet, and cook for an additional 1-2 minutes until fragrant.

  3. Stir in the julienned carrots, sliced red and yellow bell peppers, broccoli florets, and snap peas. Cook for 5-7 minutes, or until the vegetables are tender-crisp.

  4. Add the drained chickpeas to the skillet and toss to combine with the vegetables.

  5. In a small bowl, whisk together the soy sauce, hoisin sauce, rice vinegar, and sesame oil. Pour the sauce over the vegetables and chickpeas in the skillet.

  6. Stir-fry for an additional 2-3 minutes, until everything is heated through and coated in the sauce.

  7. Serve the vegetarian chickpea and vegetable stir-fry hot, over cooked rice or noodles. Garnish with sesame seeds and chopped green onions.


ENJOY!



Ingredient Specifics

  • Chickpeas: Rich in protein and fiber, chickpeas serve as the star ingredient of this stir-fry, providing a hearty and filling base. They also offer essential vitamins and minerals like iron, magnesium, and folate, supporting overall health.

  • Assorted Vegetables: This recipe features a colorful array of vegetables, including bell peppers, broccoli, carrots, and snap peas. Each vegetable brings its own unique nutritional benefits, such as vitamins, antioxidants, and fiber, promoting digestion and immune function.

  • Brown Rice: Served as the foundation of the dish, brown rice is a nutritious whole grain that provides complex carbohydrates for sustained energy. It's also high in fiber, aiding in digestion and keeping you feeling full and satisfied.

  • Soy Sauce and Spices: Flavorful ingredients like soy sauce, garlic, ginger, and chili flakes add depth and complexity to the stir-fry, enhancing the taste without adding excess calories or sodium.

Benefits of this meal

  1. Plant-Based Protein: With chickpeas as the main protein source, this stir-fry offers a substantial dose of plant-based protein, making it suitable for vegetarians and vegans. Protein is essential for muscle repair and growth, as well as satiety. The combination of chickpeas and brown rice gives you the complete proteins you need.

  2. Nutrient-Dense Vegetables: The colorful assortment of vegetables provides a wide range of vitamins, minerals, and antioxidants, supporting overall health and reducing the risk of chronic diseases like heart disease and cancer.

  3. Fiber-Rich: Chickpeas, vegetables, and brown rice are all excellent sources of dietary fiber, promoting healthy digestion, regulating blood sugar levels, and aiding in weight management.

  4. Low in Saturated Fat: This stir-fry is prepared with minimal added fats and oils, keeping it low in saturated fat and cholesterol. Instead, it relies on natural flavors and spices to enhance taste, making it heart-healthy and suitable for those watching their fat intake.

  5. Quick and Easy: With simple ingredients and a straightforward cooking process, this recipe is perfect for busy weeknights when you need a nutritious meal on the table fast. It's also customizable, allowing you to use whatever vegetables you have on hand.

  6. Versatile and Adaptable: Feel free to customize this stir-fry based on your preferences and dietary needs. You can add tofu or tempeh for extra protein, swap out the vegetables for your favorites, or adjust the seasonings to suit your taste.

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