Chickpea and Vegetable Stir-Fry with Rice

This Chickpea and Vegetable Stir-Fry with Rice is a nutritious and vibrant dish that brings together protein-packed chickpeas and a medley of colorful vegetables. Perfect for a healthy midnight snack, it's quick to prepare and bursting with flavor.

Ingredients

• Chickpeas - 1 can (400g), drained and rinsed
• Brown rice - 1 cup (200g)
• Bell pepper - 1 medium, sliced
• Carrot - 1 medium, julienned
• Zucchini - 1 medium, sliced
• Broccoli florets - 1 cup (150g)
• Olive oil - 2 tablespoons
• Soy sauce - 2 tablespoons
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Sesame seeds - 1 tablespoon
• Green onions - 2, sliced
• Black pepper - to taste

Steps

1. Cook the brown rice according to package instructions, usually about 20 minutes.
2. While the rice is cooking, heat olive oil in a large skillet or wok over medium heat.
3. Add minced garlic and grated ginger to the skillet, sautéing for about 1 minute until fragrant.
4. Add sliced bell pepper, julienned carrot, sliced zucchini, and broccoli florets to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender yet crisp.
5. Add the drained chickpeas to the skillet along with soy sauce and black pepper. Stir well to combine and heat through for another 3-4 minutes.
6. Once the rice is cooked, fluff it with a fork and divide it between two bowls.
7. Top the rice with the chickpea and vegetable stir-fry, garnishing with sesame seeds and sliced green onions.

Nutrition

• Calories: 450
• Protein: 16 g
• Carbs: 70 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein and fiber from chickpeas, promoting satiety and digestive health.
• Loaded with vitamins and antioxidants from a variety of colorful vegetables, supporting overall wellness.

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