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:
- If not pre-cooked, prepare brown rice according to package instructions (typically simmered in water for 30-40 minutes).
Prepare the Vegetables:
- Heat a large skillet or wok over medium heat.
- Add sesame oil, garlic, and ginger, and sauté for 1 minute until fragrant.
- 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:
- Stir in the cooked chickpeas and soy sauce.
- Cook for an additional 2-3 minutes, allowing the chickpeas to absorb the flavors.
Assemble the Plate:
- Serve the stir-fried vegetables and chickpeas over a bed of warm brown rice.
- 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!