Vegetable and Chickpea Stir-Fry

This Vegetable and Chickpea Stir-Fry is a vibrant, plant-based dish that combines protein-rich chickpeas with a medley of colorful vegetables. It's quick to prepare, making it a perfect weeknight dinner option that is both nutritious and satisfying.

Ingredients

• Chickpeas - 1 can (400g), drained and rinsed
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, sliced
• Carrot - 1 medium, julienned
• Broccoli florets - 100g
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Soy sauce - 2 tablespoons (or tamari for gluten-free)
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. In a large skillet or wok, heat the olive oil over medium heat.
2. Add minced garlic and sauté for about 30 seconds until fragrant.
3. Add the diced bell pepper, zucchini, carrot, and broccoli florets to the skillet.
4. Stir-fry the vegetables for about 5-7 minutes, until they are tender but still crisp.
5. Add the drained chickpeas to the skillet and stir to combine.
6. Pour the soy sauce, ground cumin, and ground coriander over the mixture.
7. Continue to stir-fry for another 3-4 minutes, allowing the flavors to meld together.
8. Season with salt and black pepper to taste.
9. Remove from heat and garnish with fresh parsley before serving.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas.
• High in dietary fiber, promoting digestive health.
• Packed with vitamins and minerals from a variety of vegetables.
• Low in saturated fat and cholesterol-free.

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