In the hustle and bustle of daily life, we all want a vegan meal that’s quick and good for us. That’s where this Vegan Chickpea and Vegetable Stir-Fry comes in – a colorful, tasty, and incredibly simple dinner ready in minutes.
The best part? It’s loaded with protein-packed chickpeas and various fresh, mixed vegetables, perfectly blended with the delightful flavors of soy sauce and a touch of maple syrup.
Ingredients:
- 1 can of chickpeas, drained and rinsed
- 2 cups of mixed vegetables (think bell peppers, broccoli, and snow peas)
- 1 thinly sliced onion
- 2 cloves of minced garlic
- 2 tablespoons of soy sauce (or tamari for a gluten-free option)
- 1 tablespoon of sesame oil
- 1 tablespoon of maple syrup
- Cooked brown rice or quinoa for serving
Step 1: Getting Started
Begin by heating your trusty skillet over medium-high heat. Add a bit of sesame oil and let it warm up. Your kitchen will soon be filled with an inviting aroma.
Step 2: A Flavorful Start
Toss in those thinly sliced onions and minced garlic. Sauté them for about 2-3 minutes until they become wonderfully fragrant. This is where the magic begins.
Step 3: Adding Color
Now, introduce the mixed vegetables to the sizzling pan. Think bell peppers, broccoli, and snow peas – a burst of colors and nutrition. Continue to cook for another 5-7 minutes until they reach that delightful tender-crisp stage.
Step 4: Chickpea Power
Next up, it’s time for the show’s star – the chickpeas. Along with them, add the soy sauce (or tamari, if you’re going the gluten-free route) and a hint of maple syrup. Give everything a good stir and let it cook for another 2-3 minutes. Watch as the chickpeas soak up those savory, sweet, and slightly tangy flavors.
Step 5: The Perfect Combo
Your Vegan Chickpea and Vegetable Stir-Fry is ready to shine. Serve it generously over cooked brown rice or quinoa, and you’ve got a hearty, nutritious, and entirely vegan meal filled with essential nutrients and plant-based protein.
Make It Yours
The beauty of this vegan recipe is its adaptability. Feel free to swap out the veggies to your liking, add tofu or tempeh for extra protein, or adjust the sauce to your taste. It’s your vegan stir-fry, customized just for you.
So, the next time you want a quick, satisfying, and wholesome vegan dinner, remember this Vegan Chickpea and Vegetable Stir-Fry. It’s a colorful, flavorful, and fuss-free option that can add some excitement to your vegan evenings. Enjoy!
Vegan Chickpea and Vegetable Stir-Fry
Ingredients
- 1 can 15 oz chickpeas, drained and rinsed
- 2 cups mixed vegetables e.g., bell peppers, broccoli, snow peas
- 1 onion thinly sliced
- 2 cloves garlic minced
- 2 tablespoons soy sauce or tamari for gluten-free
- 1 tablespoon sesame oil
- 1 tablespoon maple syrup
- Cooked brown rice or quinoa for serving
Instructions
- Heat sesame oil in a large skillet over medium-high heat.
- Add onions and garlic, stir-fry for 2-3 minutes until fragrant.
- Add mixed vegetables and continue to stir-fry for 5-7 minutes until they are tender-crisp.
- Stir in chickpeas, soy sauce, and maple syrup. Cook for another 2-3 minutes.
- Serve over cooked brown rice or quinoa.
Notes
- Get creative with your vegetable choices; you can use whatever’s in season or in your fridge.
- For an extra protein boost, try adding some tempeh or tofu to the stir-fry.
- Customize the level of sweetness and saltiness by adjusting the amount of maple syrup and soy sauce to your taste.
- This dish is great for meal prep; make a big batch and enjoy it for several meals during the week.
- Experiment with different grains like quinoa, brown rice, or even noodles for serving variety. Enjoy your vegan Chickpea and Vegetable Stir-Fry!
