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How to Make One-Pan Chickpea & Vegetable Stir-Fry
Searching for an easy, nutritious, and delectable vegan gluten-free supper? Packed with protein, fibre, and vital elements to keep you going, this stir-fried dish of chickpeas and vegetables just requires one pan. It aids with digestion, is naturally anti-inflammatory, and is light but satisfying.
Fresh vegetables supply vitamins and antioxidants, while chickpeas offer plant-based protein and fibre that is good for the gut. This dish is so flavourful and only takes 30 minutes to prepare, especially when combined with a basic homemade stir-fry sauce!
One-Pan Chickpea & Vegetable Stir-Fry Recipe
Ingredients:
For the Stir-Fry:
- 1 can (400g) chickpeas, drained and rinsed
- 1 cup broccoli florets
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 carrot, julienned
- 1/2 red onion, sliced
- 2 cloves garlic, minced
- 1 tbsp sesame seeds (optional for garnish)
- 2 tbsp coconut or avocado oil
For the Stir-Fry Sauce:
- 2 tbsp tamari or coconut aminos (gluten-free soy sauce alternative)
- 1 tbsp maple syrup or coconut sugar
- 1 tbsp sesame oil
- 1 tsp fresh ginger, grated
- 1 tsp cornstarch or arrowroot powder (for thickening)
- 1/2 tsp chili flakes (optional for spice)
For Serving:
- 2 cups cooked quinoa or brown rice
- Fresh cilantro and lime wedges for garnish
Instructions:
- Prepare the Sauce:
In a small bowl, whisk together tamari, maple syrup, sesame oil, ginger, cornstarch, and chili flakes. Set aside. - Cook the Vegetables:
Heat coconut oil in a large pan over medium-high heat. Add garlic and onion, sauté for 2 minutes until fragrant. - Add Chickpeas & Veggies:
Toss in chickpeas, broccoli, bell pepper, zucchini, and carrot. Stir-fry for 5-7 minutes until the veggies are slightly tender but still crisp. - Add the Sauce:
Pour the stir-fry sauce over the mixture, stirring well to coat everything evenly. Cook for another 2-3 minutes until the sauce thickens. - Serve & Enjoy:
Remove from heat and serve over cooked quinoa or brown rice. Garnish with sesame seeds, fresh cilantro, and a squeeze of lime.
- Packed with Plant-Based Protein:
A fantastic source of protein, chickpeas help rebuild muscles and keep you feeling full. - Enhances Digestive and Gut Health:
Chickpeas and vegetables, which are high in fibre, aid in better digestion and encourage the growth of beneficial bacteria in the gut. - Promotes Blood Sugar Equilibrium:
This meal avoids sugar spikes because it is naturally high in fibre and low in refined carbohydrates. - Filled with Antioxidants:
Vital vitamins and minerals found in colourful vegetables help to reduce inflammation and strengthen immunity. - Simple and Fast to Prepare:
This meal is ideal for hectic days because it only requires one pan, a few ingredients, and thirty minutes.
How to Customize Your Stir-Fry:
- Swap chickpeas for tofu or tempeh for a different protein source.
- Use cauliflower rice instead of quinoa for a low-carb option.
- Add mushrooms or snap peas for extra flavor and crunch.
- Drizzle with spicy sriracha or peanut sauce for an extra kick.
The ideal gluten-free vegan supper is this one-pan stir-fried chickpeas and vegetables—it’s quick, wholesome, and incredibly tasty! It is the perfect meal for general wellness because it is high in fibre, protein, and good fats.
FAQs
Yes! Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan or microwave before serving.
You can add mushrooms, snap peas, cauliflower, bok choy, or spinach.
Yes! Use coconut aminos instead of tamari to make this stir-fry completely soy-free.
Absolutely! Cook a big batch and store portions for a quick and healthy meal during the week.
This dish pairs well with a side of miso soup, a cucumber salad, or a simple avocado and tomato salad.
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