Healthy Chickpea Recipe for a Vegetarian and Vegan Diet | Chickpea Vegetable Stir Fry
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Published 2023-01-13
💬 Let me know in the comments if you enjoyed this Vegan Chickpea recipe?
▶️ RECIPE INGREDIENTS LIST: (3 servings approx.)
3 Tablespoon Cooking Oil (I have used Light Olive Oil)
130g / 1 Cup Onion - thinly sliced and cut in half
150g / 1 Cup Carrot - cut in 1/2 inch X 1/2 inch cubes
150g / 1 Cup Red Bell Pepper - cut in 1/2 inch X 1/2 inch pieces
250g / 2 Cups Zucchini - cut in 1 inch X 1 inch cubes
1+1/2 Tablespoon (or to taste) Garlic - finely chopped (3 to 4 garlic cloves)
2 Cups / 1 Can (540ml can) - Cooked Chickpeas (drained)
1/2 Tablespoon Dried Oregano
1/2 Tablespoon Paprika (NOT SMOKED)
Salt to taste (I have added total 3/4 teaspoon Pink Himalayan salt)
1/4 Teaspoon Cayenne Pepper (OPTIONAL)
Lemon Juice to taste (I recommend 1 to 1+1/2 Tablespoon of lemon juice)
10g / 1/4 Cup Parsley - finely chopped
Black Pepper to taste (I have added 1/2 teaspoon)
Drizzle of Olive Oil (I have added 1/2 Tablespoon of organic cold pressed olive oil)
▶️ METHOD:
To a heated pan add olive oil, onion, carrot, red bell pepper, salt and fry on medium heat until the vegetables are lightly browned and soft. It will take about 5 to 6 minutes. Adding salt to the vegetables will release it's moisture and help it cook faster, so please don’t skip it.
Once the vegetables are nicely fried, reduce the heat to low (to prevent the garlic from burning). Now add the finely chopped garlic and fry for about 30 seconds or so. Then add the zucchini, cooked chickpeas, dried oregano, paprika, cayenne pepper, and salt. Turn the heat to medium-high. Stir fry on medium-high to high heat (depending on the heat of your stove), until the chickpeas are fried and zucchini slightly cooked but still has a bite to it.
The intent here is to not over cook the zucchini but at the same time get the chickpeas nicely fried and that's the reason we are frying it on higher heat. It will take about 4 to 5 minutes.
✅ NOTE: Every stove is different so regulate the heat as required. If at any point you notice the pan is getting over heated, then reduce the heat.
Turn of heat. Add parsley, ground black pepper, generous amount of lemon juice and a drizzle of olive oil. Mix well. Serve hot with steamed rice, in a wrap or just as a warm salad.
▶️ IMPORTANT NOTES:
👉 Adding salt to the vegetables will release it's moisture and help it cook faster so please don’t skip it
👉 The intent here is to not over cook the zucchini but at the same time get the chickpeas nicely fried and that's the reason we are frying it on higher heat
👉 Every stove is different so regulate the heat as required. If at any point you notice the pan is getting over heated, then reduce the heat.
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Here you will find easy and nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, and modern cuisines from around the world. I take pride in creating recipes and videos for your best viewing experience.
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All Comments (21)
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Hello Friends! Hope you are doing well. A quick and easy recipe, perfect for busy weeknights. Would love to hear if you try this recipe 😊
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No one is talking about how amazing the music is.
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Respect and gratitude for showing the flame size. Not everyone watching knows how much flame to keep and when👌🙏
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"I appreciate that you use easily accessible ingredients. It makes trying your recipes so much more convenient."
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“Also that everyone should eat and drink and find enjoyment for all his hard work. It is the gift of God”
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I made this last night for dinner and served it with red quinoa cooked in vegetable broth. It was good. For the leftovers I’m going to add oven-roasted grape tomatoes.
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Vegan - the future of food 💚
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I like whatever she makes. Very systematic in her procedure. No complications.
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What a great simple video on how to prepare this recipe. I wish others would make their videos this simple and clear.
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I made this today for lunch and it was yummy! I would recommend adding more salt than what is in recipe or it will be very bland. Also, do not skip on the lemon juice at the end. It gives it great flavor
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Made this tonight and added roasted diced sweet potatoes. Was incredible. Thanks for the recipe!
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Thanks for sharing this with me
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The music is so nice.
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Vegetarian or not, that looks delicious just period. I'm not a vegetarian, in fact I'm a Hunter and I provide all the meat for myself and my family by those means because it is far far more merciful a way that store-bought meat is provided. I like to go vegetarian for a few days a week just because I feel like I need to and to clean my system out. I have a ton of respect for people that follow a vegetarian lifestyle or even a vegan one. Thank you for the wonderful recipe and I can't wait to try it
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This is delicious either hot with rice, or as a cold salad as well! I've made it 3 times in the last 2 weeks.
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Dear person reading this YOU are such a blessing to a gazillion times and beyond that and beyond that and beyond that!😀
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Im vegan and this is delicious.
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I really love Asian food and have been searching for a stir-fry recipe that doesn't rely on high-sodium sauces. This is exactly what I need! Thank you! ❤
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Another few precious moments of beauty, taste, and health from Food Impromptu.
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A nice healthy meal that I will definitely make. I love fresh vegetables and herbs. Thanks for sharing. 👍❤
