Vegan Chickpea Stirfry Bowl
Try this Vegan Chickpea Stirfry Bowl recipe, or contribute your own.
Try this Vegan Chickpea Stirfry Bowl recipe, or contribute your own.
- olive oil
- 1 large onion diced
- 3 tablespoons tamari
- 5 cloves of garlic finely diced or minced
- 2 (8 oz) cans of water chestnuts drained
- 1 (8 oz) can of cut baby corn drained
- teriyaki sauce - (see this post for the brand i us
- 10 oz bag of frozen broccoli
- 2 (15 oz) cans of chickpeas drained
- 6 servings of instant brown rice cooked according to package instructions.
- Carbohydrate 5.69828 g
- Cholesterol 0 mg
- Fat 0.12064999991 g
- Fiber 1.01920002770424 g
- Protein 1.49884 g
- Saturated Fat 0.0322109999875728 g
- Serving Size 1 1 -6 serving (121g)
- Sodium 471.465124999998 mg
- Sugar 4.67907997229576 g
- Trans Fat 0.0195552499975628 g
- Calories 28 calories
Step-by-step
- Preheat oven to 450 degrees
- Cook rice according to package instructions.
- Drain chickpeas and spread on a baking sheet in one layer.
- Add ½ cup teriyaki sauce and toss well
- Roast chickpeas for 15-25 minutes, stirring every 8-10 minutes, until crispy.
- In a skillet (do not use nonstick), combine onion, garlic, water chestnuts, baby corn, 1 tablespoon of olive oil, and 1 tablespoon of teriyaki sauce
- Sautee mixture for 8-10 minutes, on medium-high heat, stirring often, until chestnuts are crispy and onion is translucent (add more olive oil if it starts to stick)
- Once chestnuts are browned, add broccoli to the skillet, along with ½ cup of teriyaki sauce and 3 tablespoons of tamari, stir well, until broccoli starts to crisp.
- Once chickpeas are done, add them to the skillet mixture and stir.
- Serve over brown rice, with additional teriyaki sauce for serving
- Enjoy!
My Favorite Quick and Easy Vegan Chickpea Stirfry Bowl
As a busy working mom, finding time to cook healthy and delicious meals can be a challenge. That’s why I’ve developed a love for quick, easy, and nutritious recipes that don’t compromise on flavor. This Vegan Chickpea Stirfry Bowl is my absolute go-to when I need a satisfying and vibrant meal on the table in under 30 minutes. It’s packed with protein, fiber, and flavor, making it a perfect weeknight dinner or a quick and healthy lunch.
The beauty of this recipe lies in its simplicity. It utilizes pantry staples and readily available ingredients, making it incredibly convenient. No need for exotic ingredients or hours of prep work. I often find myself doubling the recipe because my family devours it so quickly! The crispy chickpeas add a delightful textural contrast to the tender broccoli and sweet water chestnuts. The teriyaki sauce provides a savory-sweet umami flavor that complements the other ingredients beautifully. And, the best part? It’s entirely vegan, making it a perfect option for those following a plant-based diet or simply looking to incorporate more vegetables into their meals.
I usually start by prepping all my ingredients – chopping the onions and garlic, draining the chickpeas and water chestnuts. This takes just a few minutes and makes the cooking process even smoother. Then, it's a matter of roasting the chickpeas until they're golden brown and crispy. While the chickpeas are roasting, I sauté the onions, garlic, water chestnuts, and baby corn in a skillet until they are tender-crisp. Adding the broccoli and finishing with a touch of tamari and teriyaki sauce creates the perfect balance of flavors. The entire cooking process from start to finish rarely takes more than 25 minutes.
This Vegan Chickpea Stirfry Bowl is incredibly versatile. Feel free to experiment with different vegetables. Add bell peppers, carrots, or snap peas for extra color and nutrients. You can also adjust the amount of teriyaki sauce to suit your taste preferences. Some days I prefer a slightly sweeter sauce, while other days I opt for a more savory profile. The possibilities are endless!
Serving this dish is equally simple. I cook brown rice according to the package instructions, and then spoon the stir-fry mixture over a bed of fluffy rice. A drizzle of extra teriyaki sauce adds a final touch of flavor. It's a complete meal in itself, but you can also add a side of steamed edamame or a simple green salad to make it even more substantial.
This recipe isn't just about a quick and easy meal; it’s about creating a healthy and delicious experience for my family. The vibrant colors and satisfying flavors make it a meal that everyone looks forward to. It's also a wonderful way to introduce new flavors and textures to those who are new to vegan cuisine. The crispy chickpeas are a crowd-pleaser, and the overall balance of sweet and savory flavors makes it a recipe that both children and adults can appreciate.
So, the next time you’re looking for a quick, healthy, and delicious vegan meal, give this Chickpea Stirfry Bowl a try. It’s a recipe that has become a staple in my kitchen, and I’m confident it will become a favorite in yours, too. The ease of preparation, the abundance of flavor, and the nutritional value make it a winner in my book. And, knowing I've created a satisfying and healthy meal for my family in a short amount of time is incredibly rewarding.
Beyond the Recipe: This recipe is a testament to the power of simple, wholesome ingredients. It highlights the versatility of chickpeas, a nutritional powerhouse, and the deliciousness of readily available vegetables. It's a great way to minimize food waste by using up leftover rice or vegetables. The adaptability of the recipe allows for creativity and experimentation, fostering a fun and engaging culinary experience.
I encourage you to make this recipe your own. Add your favorite spices, adjust the level of sweetness or savoriness, and experiment with different vegetables. The possibilities are endless, and the result is always a delicious and satisfying meal. Enjoy!
