Chickpea & Vegetable Stir-Fry

Beginner-Friendly Plant-Based Recipe

This easy chickpea and vegetable stir-fry is the perfect beginner-friendly plant-based recipe for a quick, healthy, and flavorful meal. Packed with protein-rich chickpeas, fresh vegetables, and a savory sauce, this dish is perfect for a weeknight dinner or meal prep. Whether you're new to plant-based eating or looking for simple plant-based meal ideas, this recipe is delicious, budget-friendly, and easy to customize.

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed

• 1 red bell pepper, sliced

• 1 zucchini, sliced

• 1 cup broccoli florets

• 1/2 cup carrots, julienned

• 2 cloves garlic, minced

• 1 tbsp olive oil or sesame oil

• 2 tbsp low-sodium soy sauce or tamari

• 1 tsp maple syrup or agave nectar

• 1/2 tsp ground ginger

• 1 tsp cornstarch mixed with 2 tbsp water (optional, for thickening)

• 1/2 tsp red pepper flakes (optional)

• 1/4 cup chopped green onions for garnish

• 1 tbsp sesame seeds for garnish

Instructions

1. Heat the oil in a large pan or wok over medium heat.

2. Add the garlic and cook for 30 seconds until fragrant.

3. Add the bell pepper, zucchini, broccoli, and carrots. Stir-fry for 5–7 minutes until slightly tender.

4. Add the chickpeas, soy sauce, maple syrup, ground ginger, and red pepper flakes. Stir well and cook for another 5 minutes.

5. If using cornstarch, stir it into the pan and cook for another minute until the sauce thickens slightly.

6. Remove from heat and garnish with green onions and sesame seeds before serving.

Nutritional Information (Per Serving)

• Calories: 220

• Protein: 10g

• Carbs: 35g

• Fat: 7g

Cost Per Serving: $1.75

Things You’ll Love About This Recipe

• Quick & easy – Ready in just 25 minutes with minimal prep.

• Beginner-friendly – Uses simple, affordable ingredients that are easy to find.

• Customizable – Swap out vegetables based on what you have.

• Meal prep-approved – Stays fresh for days and reheats well.

Expert Tips for Best Results

• Cook the vegetables on high heat for a crisp-tender texture.

• Stir-fry the chickpeas for a few extra minutes for added crispiness.

• If you like a thicker sauce, use the cornstarch-water mixture to create a glossy coating.

Why This Recipe Works

• Chickpeas provide a hearty, plant-based protein source that makes the meal filling.

• The savory, slightly sweet sauce brings all the flavors together.

• It's nutrient-dense, full of fiber, vitamins, and antioxidants.

Flavor Variations

• Spicy Kick: Add extra red pepper flakes or sriracha.

• Peanut-Style: Stir in 1 tbsp peanut butter for a richer sauce.

• Teriyaki Version: Swap the soy sauce for teriyaki sauce.

Highlight Ingredients

• Chickpeas – A high-protein, fiber-rich plant-based staple.

• Zucchini & Bell Peppers – Provide a natural sweetness and crunch.

• Soy Sauce/Tamari – Adds a deep umami flavor to the stir-fry.

• Sesame Seeds – A nutritious topping that adds crunch and nuttiness.

Substitutions

• No chickpeas? Use tofu or white beans instead.

• Soy-free? Swap tamari for coconut aminos.

• Gluten-free? Use gluten-free tamari instead of soy sauce.

Serving Suggestions

• Serve over brown rice, quinoa, or cauliflower rice.

• Enjoy as a lettuce wrap filling for a fresh twist.

• Add avocado slices for extra creaminess.

Meal Prep Ideas

• Make ahead: Store in airtight containers in the fridge for up to 4 days.

• Freeze: Freeze individual portions for up to 3 months.

• Reheat: Warm in a pan or microwave for a quick meal.

Equipment List

• Large pan or wok

• Cutting board & sharp knife

• Measuring spoons & cups

• Spatula for stir-frying

Grocery List

• 1 can chickpeas

• 1 red bell pepper

• 1 zucchini

• 1 cup broccoli

• 1/2 cup carrots

• 2 cloves garlic

• Olive oil or sesame oil

• Low-sodium soy sauce or tamari

• Maple syrup or agave

• Ground ginger

• Cornstarch (optional)

• Red pepper flakes (optional)

• Green onions

• Sesame seeds

This easy plant-based stir-fry is a simple, delicious way to enjoy healthy plant-based meals without hassle. Whether you’re looking for a quick weeknight dinner, a budget-friendly meal, or something new to try, this recipe is sure to become a favorite!