Simple Chickpea Stir Fry Bowl
A quick and nutritious meal packed with vibrant vegetables and hearty chickpeas, all combined with a delicious savory and slightly sweet sauce.
Ingredients
Main Ingredients
- 1 tablespoon Avocado Oil (or other high-heat oil like canola, grapeseed, or coconut oil)
- 1 15-ounce can Chickpeas (rinsed, drained, and patted dry)
- 1 small Yellow Onion (finely chopped)
- 2 cloves Garlic (minced)
- 1 teaspoon Ginger (freshly grated)
- 1 large Red Bell Pepper (thinly sliced)
- 1 cup Broccoli Florets (cut into bite-sized pieces)
- 1 cup Shredded Carrots
- ΒΌ cup Low-Sodium Soy Sauce (or Tamari for gluten-free)
- 2 tablespoons Rice Vinegar
- 1 tablespoon Maple Syrup (or agave nectar)
- 1 tablespoon Toasted Sesame Oil
- 1 teaspoon Cornstarch (for thickening)
Instructions
Preparation
- Start by washing your hands and clearing a clean area for food preparation.
- Gather all your ingredients, and prepare them: rinse the chickpeas, chop the onion, mince the garlic, grate the ginger, slice the bell pepper, and cut the broccoli into small florets.
Sauce
- In a small bowl, combine the soy sauce, rice vinegar, maple syrup, and toasted sesame oil. Whisk these ingredients together until fully mixed.
- In another small bowl, mix cornstarch with cold water until smooth. Set both aside for later.
Cooking
- Pour avocado oil into a large skillet, wok, or pan. Heat it over medium-high heat until it shimmers.
- Add the finely chopped yellow onion and cook for 2-3 minutes, or until it starts to soften and become translucent.
- Add the rinsed and dried chickpeas to the skillet and cook for 5-7 minutes, stirring occasionally, until golden brown and slightly crispy.
- Add the broccoli florets and shredded carrots to the pan and stir-fry for about 3-4 minutes until the broccoli is bright green and crisp-tender.
- Toss in the red bell pepper, minced garlic, and grated ginger, stirring for another 1-2 minutes until the bell pepper is tender-crisp.
- Pour the prepared soy sauce mixture over the cooked vegetables and chickpeas and stir to combine, allowing it to come to a gentle simmer.
- Quickly stir the cornstarch slurry again and pour it into the simmering sauce while stirring constantly to thicken for about 30 more seconds.
Serving
- Remove the skillet from heat and serve the chickpea stir fry over a bed of cooked rice, quinoa, or noodles.
- Garnish with fresh cilantro, sliced green onions, or sesame seeds if desired.
Notes
Leave extras like chickpeas or vegetables unchopped until ready to use; leftovers can be stored in an airtight container for 3-4 days in the refrigerator or frozen for up to 3 months.