Chickpea Veggie Stir-Fry (Print-Friendly Version)
Wholesome stir-fry with chickpeas, fresh vegetables, and a savory glaze for a colorful, satisfying meal.
# What You'll Need:
→ Vegetables & Aromatics
01 -
1 tablespoon olive oil or avocado oil
02 -
1 medium onion, chopped
03 -
2 cloves garlic, minced
04 -
1-inch piece fresh ginger, grated or finely minced
05 -
1 large red bell pepper, sliced
06 -
1 large yellow or orange bell pepper, sliced
07 -
1 head broccoli, cut into small florets
08 -
1 cup carrots, julienned or thinly sliced
09 -
1 can (425 g) chickpeas, rinsed and drained
10 -
1 cup snap peas or snow peas (optional)
11 -
120 grams shelled edamame (optional, approx. 1/2 cup)
→ Stir-Fry Sauce
12 -
60 millilitres low-sodium soy sauce or tamari
13 -
2 tablespoons rice vinegar
14 -
1 tablespoon maple syrup or agave nectar
15 -
1 tablespoon toasted sesame oil
16 -
1 teaspoon cornstarch or arrowroot powder
17 -
1/2 teaspoon Sriracha or pinch of red pepper flakes (optional)
18 -
2 tablespoons water
→ Garnish (Optional)
19 -
1 tablespoon sesame seeds
20 -
2 green onions, thinly sliced
21 -
Fresh cilantro, chopped
# How to Make It:
01 -
In a small bowl, whisk together low-sodium soy sauce or tamari, rice vinegar, maple syrup or agave nectar, toasted sesame oil, cornstarch or arrowroot powder, Sriracha if using, and water. Ensure the cornstarch is fully dissolved. Set aside.
02 -
Wash, chop, and measure all vegetables and aromatics so they are ready for sequential cooking. Proper preparation (mise en place) is essential as stir-frying moves quickly.
03 -
Heat olive oil or avocado oil in a large skillet or wok over medium-high heat. Once oil is hot, add chopped onion and cook for 2-3 minutes until softened and translucent.
04 -
Stir in minced garlic and grated ginger. Sauté for 1 minute until aromatic, taking care not to let the garlic burn.
05 -
Add broccoli florets and sliced carrots. Stir-fry for 4-5 minutes to allow these denser vegetables to cook and become tender-crisp. For softer texture, add a tablespoon of water and briefly cover the pan.
06 -
Incorporate sliced red and yellow or orange bell peppers, along with snap peas or snow peas and edamame if using. Stir-fry for an additional 3-4 minutes until peppers are vibrant and tender-crisp.
07 -
Gently add the rinsed and drained chickpeas, stirring to combine. Allow to heat through for 1-2 minutes; avoid overcooking to maintain texture.
08 -
Whisk the prepared sauce once more to re-incorporate cornstarch, then pour over the stir-fry. Stir continuously for 1-2 minutes until the sauce thickens and coats the vegetables and chickpeas evenly.
09 -
Immediately remove skillet from heat. Serve hot, garnished with sesame seeds, sliced green onions, and fresh cilantro as desired.
# Additional Tips:
01 -
Have all ingredients prepped before cooking for a seamless stir-fry. Rapid, high-heat cooking yields crisp, vibrant vegetables. Avoid overcrowding the pan to maintain proper texture.