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Chickpea Stir-Fry

This Chickpea Stir-Fry is a quick, nutritious, and protein-packed meal that’s perfect for busy weeknights.
With tender chickpeas, crisp vegetables, and bold seasonings, this dish is both satisfying and versatile.
Serve it over rice, in a wrap, or enjoy it on its own for a delicious, plant-based meal that comes together in under 30 minutes.
Nutrition Facts (Per Serving):
Calories: 280 kcal, Protein: 11g, Fat: 14g, Carbohydrates: 32g, Fiber: 7g, Sugars: 7g, Sodium: 600mg (may vary depending on the soy sauce used), Cholesterol: 0mg, Iron: 3mg (15% of daily value), Vitamin C: 50% of daily value.
Estimated based on one serving (assuming 4 servings per batch)
Prep Time10 minutes
Active Time15 minutes
Total Time25 minutes
Course: Dinner, Lunch
Cuisine: asian, Mediterranean, Plant-based, Vegan
Keyword: Chickpea Stir-Fry
Yield: 4 servings
Calories: 280kcal
Author: Maria G. Brooks
Cost: $6 – $8

Equipment

  • 1 Large Skillet or Wok
  • 1 wooden spoon or spatula
  • 1 Knife for chopping vegetables
  • 1 Cutting board
  • 1 Measuring Spoon Set
  • 1 Measuring Cup Set

Materials

Main Ingredients

  • 1 tbsp olive oil or sesame oil for more flavor
  • 1 small onion sliced
  • 2 cloves garlic minced
  • 1- inch piece ginger grated
  • 1 medium red bell pepper sliced
  • 1 medium carrot julienned
  • 1 small zucchini sliced
  • 1 cup broccoli florets
  • 1 ½ cups cooked chickpeas or 1 can, drained and rinsed

Seasonings & Sauce

  • 2 tbsp soy sauce or tamari for gluten-free option
  • 1 tbsp rice vinegar
  • ½ tsp cumin powder
  • ½ tsp smoked paprika
  • ¼ tsp red chili flakes optional, for heat
  • ½ tsp sesame oil for finishing touch

Garnish & Serving

  • 1 tsp sesame seeds
  • ¼ cup fresh cilantro chopped
  • 1 tbsp lemon juice optional, for brightness
  • Steamed rice or quinoa for serving, optional

Instructions

Step 1: Prepare the Ingredients

  • Drain and rinse the chickpeas if using canned.
  • Chop all vegetables into bite-sized pieces.
  • Mince the garlic and grate the ginger for extra flavor.

Step 2: Sauté the Aromatics

  • Heat olive oil in a large skillet or wok over medium heat.
  • Add onions, garlic, and ginger and sauté for 1-2 minutes until fragrant.

Step 3: Cook the Vegetables

  • Add carrots and broccoli first, cooking for 3-4 minutes until slightly tender.
  • Toss in bell peppers and zucchini, stirring frequently for another 2-3 minutes.

Step 4: Add the Chickpeas and Sauce

  • Stir in the chickpeas, followed by the soy sauce, rice vinegar, cumin, smoked paprika, and red chili flakes.
  • Mix well and let cook for 5 minutes, allowing the flavors to meld.

Step 5: Finish & Serve

  • Drizzle with sesame oil for extra depth of flavor.
  • Garnish with sesame seeds and chopped cilantro.
  • Serve hot over steamed rice or quinoa, or enjoy as is!

Notes

  • For extra protein, add tofu or tempeh alongside the chickpeas.
  • Make it oil-free by sautéing with vegetable broth instead of oil.
  • Storage: Refrigerate in an airtight container for up to 4 days.
  • Reheating: Warm on the stovetop with a splash of water, or microwave in 30-second intervals.
  • Spice Level: Adjust chili flakes to your preference or omit for a mild version.