Chickpea and Vegetable Stir-Fry with Tofu

This Chickpea and Vegetable Stir-Fry with Tofu is a vibrant and nutritious midnight dish that combines protein-rich chickpeas and tofu with a medley of colorful vegetables. Quick to prepare and packed with flavor, it's the perfect late-night meal to keep you energized.

Ingredients

• Chickpeas - 1 cup (240g), cooked
• Firm tofu - 200g, cubed
• Bell pepper - 1 medium, sliced
• Carrot - 1 medium, julienned
• Broccoli florets - 1 cup (90g)
• Spinach - 2 cups (60g), fresh
• Garlic - 2 cloves, minced
• Soy sauce - 2 tablespoons (30ml)
• Olive oil - 2 tablespoons (30ml)
• Ginger - 1 teaspoon, grated
• Sesame seeds - 1 tablespoon (optional)
• Salt - to taste
• Black pepper - to taste

Steps

1. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat.
2. Add the cubed tofu and cook until golden brown on all sides, about 5-7 minutes. Remove the tofu from the skillet and set aside.
3. In the same skillet, add another tablespoon of olive oil. Add minced garlic and grated ginger, sautéing for about 1 minute until fragrant.
4. Add the sliced bell pepper, julienned carrot, and broccoli florets to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender but still crisp.
5. Add the cooked chickpeas and spinach to the skillet, stirring until the spinach wilts.
6. Return the tofu to the skillet, and pour in the soy sauce. Toss everything together for 2-3 minutes to heat through.
7. Season with salt and black pepper to taste. If desired, sprinkle with sesame seeds before serving.

Nutrition

• Calories: 400
• Protein: 20 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• High in protein from chickpeas and tofu, supporting muscle health.
• Rich in fiber, promoting digestive health and satiety.

Tags