Vegan Garlic Chickpea Stir Fry: An In-Depth Recipe Guide

Introduction

Welcome to a vibrant and flavorful dish that perfectly balances nutrition and taste—our Vegan Garlic Chickpea Stir Fry. This dish is not only plant-based but also packed with protein, fiber, and essential nutrients, making it an excellent choice for those adhering to a vegan lifestyle or anyone looking to incorporate more plant-based meals into their diet. The combination of savory garlic, crisp vegetables, and hearty chickpeas creates a satisfying and wholesome meal that’s easy to prepare and perfect for any occasion.

Ingredients

For the Stir Fry:

  • 2 tablespoons olive oil (or other plant-based oil)
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 1 tablespoon freshly grated ginger
  • 1 red bell pepper, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 1 cup broccoli florets
  • 1 cup snap peas or snow peas, trimmed
  • 1 medium carrot, julienned
  • 1 cup canned chickpeas, drained and rinsed
  • 1 tablespoon soy sauce or tamari (for a gluten-free option)
  • 1 tablespoon rice vinegar
  • 1 tablespoon hoisin sauce (ensure it’s vegan)
  • 1 teaspoon sesame oil
  • 1/4 cup water or vegetable broth
  • 1 tablespoon cornstarch (for thickening)
  • 1 teaspoon sesame seeds (for garnish)
  • 2 green onions, sliced (for garnish)

Equipment Needed

  • Large skillet or wok
  • Cutting board
  • Chef’s knife
  • Measuring spoons
  • Small bowl (for mixing sauce)
  • Spatula
  • Plate or bowl (for garnishing)

Instructions

  1. Prepare the Ingredients: Start by washing and chopping all vegetables as described. This includes slicing the bell peppers, chopping the onion, julienning the carrot, and trimming the snap peas. Drain and rinse the canned chickpeas. Having all your ingredients prepped will ensure a smooth and efficient cooking process.
  2. Make the Sauce: In a small bowl, mix together 1 tablespoon soy sauce, 1 tablespoon rice vinegar, 1 tablespoon hoisin sauce, and 1 teaspoon sesame oil. Stir until well combined. This sauce will add a rich and savory flavor to the stir fry.
  3. Heat the Oil: Place a large skillet or wok over medium-high heat. Add 2 tablespoons olive oil and allow it to heat until shimmering. This step ensures that your vegetables and chickpeas will cook evenly and develop a delicious flavor.
  4. Cook the Aromatics: Add 1 finely chopped onion to the skillet. Sauté for about 2-3 minutes, or until the onion becomes translucent and fragrant. Next, add 3 cloves minced garlic and 1 tablespoon freshly grated ginger. Continue to sauté for another 1-2 minutes, making sure not to let the garlic burn.
  5. Add Vegetables: Introduce the sliced 1 red bell pepper, 1 yellow bell pepper, 1 cup broccoli florets, and 1 cup snap peas into the skillet. Stir-fry the vegetables for about 5-7 minutes, or until they are tender-crisp. Stir frequently to ensure even cooking.
  6. Add the Carrots and Chickpeas: Once the vegetables are nearly cooked, add the 1 medium julienned carrot and 1 cup drained chickpeas. Stir well to combine all ingredients.
  7. Prepare the Thickening Agent: In a small bowl, mix 1 tablespoon cornstarch with 1/4 cup water or vegetable broth. Stir until the cornstarch is fully dissolved. This mixture will be used to thicken the sauce.
  8. Combine Sauce and Vegetables: Pour the prepared sauce over the vegetable and chickpea mixture. Stir to coat everything evenly. Allow the sauce to simmer for about 2 minutes.
  9. Thicken the Sauce: Slowly add the cornstarch mixture to the skillet while stirring continuously. Continue to cook for another 2-3 minutes, or until the sauce has thickened to your desired consistency.
  10. Taste and Adjust: Taste the stir fry and adjust the seasoning if needed. You can add a bit more soy sauce for saltiness, or a splash of rice vinegar for extra tanginess.
  11. Serve the Stir Fry: Once the sauce has reached the desired consistency and the vegetables are cooked to your liking, remove the skillet from the heat. Transfer the stir fry to serving plates or bowls.
  12. Garnish and Enjoy: Garnish with 1 teaspoon sesame seeds and 2 sliced green onions. Serve immediately while hot. This stir fry pairs well with steamed rice or quinoa, or can be enjoyed on its own for a light meal.

Nutritional Information

  • Serving Size: 1 cup
  • Calories: Approximately 250
  • Total Fat: 12g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 400mg
  • Total Carbohydrates: 28g
  • Dietary Fiber: 7g
  • Net Carbohydrates: 21g
  • Protein: 10g

SmartPoints (WW Points)

For those following the Weight Watchers program, this Vegan Garlic Chickpea Stir Fry is a great choice. The approximate SmartPoints value is 5 points per serving. This low-point value makes it a practical option for maintaining a balanced diet while still enjoying a flavorful meal.

Tips and Variations

  • Protein Boost: For added protein, you can include tofu or tempeh in the stir fry. Simply cube the tofu or tempeh and cook it along with the vegetables.
  • Vegetable Variations: Feel free to substitute or add other vegetables based on your preferences or what you have on hand. Mushrooms, zucchini, and baby corn are great additions.
  • Spice It Up: If you like a bit of heat, consider adding a pinch of red pepper flakes or a dash of sriracha to the sauce.
  • Meal Prep: This stir fry is perfect for meal prepping. It stores well in the refrigerator for up to 4 days and can be reheated in the microwave or on the stovetop.

Storage and Reheating

  • Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. Ensure that the stir fry is cooled to room temperature before refrigerating to maintain freshness.
  • Reheating: Reheat individual portions in the microwave for 2-3 minutes, or until heated through. Alternatively, you can reheat on the stovetop over medium heat, adding a splash of water or vegetable broth if the sauce has thickened too much.

Conclusion

Our Vegan Garlic Chickpea Stir Fry is a delightful and nutritious dish that offers a burst of flavor with every bite. Its balance of protein, fiber, and fresh vegetables makes it a standout choice for anyone looking to enjoy a wholesome and satisfying meal. Whether you’re vegan, following a specific diet, or simply looking for a delicious and easy-to-make dish, this stir fry is sure to impress. Enjoy the harmonious blend of garlic, ginger, and savory sauce in this vibrant stir fry, and embrace the simplicity and satisfaction of a plant-based meal.