Chickpea and Vegetable Stir-Fry with Brown Rice

Chickpea and Vegetable Stir-Fry with Brown Rice

Recipe: Chickpea and Vegetable Stir-Fry with Brown Rice

A quick and delicious vegetarian meal featuring protein-packed chickpeas, colorful stir-fried vegetables, and hearty brown rice. Perfect for a balanced lunch or dinner.


Ingredients

  • 1 cup cooked chickpeas (150g)
  • 1/2 cup cooked brown rice (92g)
  • 1 small zucchini, sliced
  • 1 red bell pepper, sliced
  • 1 carrot, julienned
  • 1/2 cup broccoli florets
  • 2 tablespoons soy sauce (or tamari for gluten-free)
  • 1 teaspoon sesame oil (or olive oil)
  • 1 teaspoon minced garlic
  • 1 teaspoon grated ginger
  • 1 tablespoon sesame seeds (optional)
  • Salt and pepper to taste

Instructions

Cook the Brown Rice:
  1. If not pre-cooked, prepare brown rice according to package instructions (typically simmered in water for 30-40 minutes).
Prepare the Vegetables:
  1. Heat a large skillet or wok over medium heat.
  2. Add sesame oil, garlic, and ginger, and sauté for 1 minute until fragrant.
  3. Add zucchini, bell pepper, carrot, and broccoli to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender but still crisp.
Add the Chickpeas:
  1. Stir in the cooked chickpeas and soy sauce.
  2. Cook for an additional 2-3 minutes, allowing the chickpeas to absorb the flavors.

Assemble the Plate:
  1. Serve the stir-fried vegetables and chickpeas over a bed of warm brown rice.
  2. Sprinkle with sesame seeds if desired.

Nutritional Breakdown

Nutritional Breakdown for Chickpea and Vegetable Stir-Fry with Brown Rice

  • Calories: 420 kcal
  • Protein: 15g
  • Fat: 10g
  • Carbohydrates: 65g


Preparation Time

  • Total Time: 20 minutes
    • 5 minutes prep
    • 15 minutes cooking

Why It’s Great

This meal is perfect for:

  • Plant-Based Protein: Chickpeas are a great source of protein and fiber.
  • Whole Grains: Brown rice provides energy and essential nutrients.
  • Vitamin-Rich Veggies: Packed with antioxidants, vitamins, and minerals for overall health.

Enjoy this vibrant and satisfying vegetarian meal that’s easy to prepare and packed with flavor!

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