Vegetable and Tofu Stir-Fry with Chickpeas

This Vegetable and Tofu Stir-Fry with Chickpeas is a vibrant and nutritious dish that combines protein-packed tofu and chickpeas with a medley of fresh vegetables. It's a quick and easy lunch option bursting with flavor and health benefits.

Ingredients

• Firm tofu - 200 grams
• Chickpeas - 1 cup (cooked or canned, rinsed and drained)
• Bell pepper (red or yellow) - 1 medium, sliced
• Broccoli florets - 1 cup
• Carrot - 1 medium, thinly sliced
• Zucchini - 1 medium, sliced
• Garlic - 2 cloves, minced
• Soy sauce - 2 tablespoons
• Olive oil - 2 tablespoons
• Sesame oil - 1 teaspoon
• Ginger - 1 teaspoon, grated
• Green onions - 2, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Press the tofu for 15 minutes to remove excess moisture, then cut it into bite-sized cubes.
2. In a large skillet or wok, heat the olive oil over medium-high heat. Add the tofu cubes and sauté for 5-7 minutes until golden brown. Remove the tofu and set aside.
3. In the same skillet, add the minced garlic and grated ginger. Sauté for about 30 seconds until fragrant.
4. Add the sliced bell pepper, broccoli florets, carrot, and zucchini to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
5. Return the cooked tofu to the skillet along with the chickpeas, soy sauce, and sesame oil. Stir to combine and cook for an additional 3-4 minutes until heated through.
6. Season with salt and black pepper to taste. Garnish with chopped green onions before serving.

Nutrition

• Calories: 380
• Protein: 20 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein from tofu and chickpeas, promoting muscle health.
• Rich in fiber from vegetables and chickpeas, aiding in digestion and maintaining a healthy gut.

Tags