Chickpea Stir-Fry

Chickpea Stir-Fry is a vibrant and nutritious dish that combines protein-packed chickpeas with colorful vegetables in a savory, umami-rich sauce. This quick and easy vegan meal is perfect for a healthy lunch, delivering a delightful medley of flavors and textures.

Ingredients

• Canned chickpeas - 400 grams, drained and rinsed
• Bell pepper (red or yellow) - 1 medium, sliced
• Broccoli florets - 150 grams
• Carrot - 1 medium, julienned
• Garlic - 3 cloves, minced
• Ginger - 1 inch, grated
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Olive oil - 1 tablespoon
• Green onions - 2, chopped
• Sesame seeds - 1 tablespoon, for garnish
• Salt - to taste
• Black pepper - to taste
• Red chili flakes - optional, to taste

Steps

1. Heat olive oil in a large skillet or wok over medium heat.
2. Add minced garlic and grated ginger, sauté for about 1 minute until fragrant.
3. Add sliced bell pepper, broccoli florets, and julienned carrot to the skillet. Stir-fry for 5-7 minutes until vegetables are slightly tender but still crisp.
4. Stir in the drained chickpeas and cook for an additional 3-4 minutes, allowing them to heat through.
5. Pour soy sauce and sesame oil over the mixture, stirring well to combine. Cook for another 2 minutes.
6. Season with salt, black pepper, and red chili flakes if using, to taste.
7. Remove from heat and garnish with chopped green onions and sesame seeds before serving.

Nutrition

• Calories: 360
• Protein: 14 g
• Carbs: 42 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 680 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas, supporting muscle health.
• High in fiber, which aids digestion and promotes satiety.

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