How to Make One-Pan Chickpea and Vegetable Stir-Fry

One-Pan Chickpea and Vegetable Stir-Fry Recipe

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!

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 chilli flakes (optional for spice)

For Serving:

• 2 cups cooked quinoa or brown rice

• Fresh cilantro and lime wedges for garnish

Instructions:

1. Prepare the Sauce: In a small bowl, whisk together tamari, maple syrup, sesame oil, ginger, cornstarch, and chilli flakes. Set aside.

2. Cook the Vegetables: Heat coconut oil in a large pan over medium-high heat. Add garlic and onion, sauté for 2 minutes until fragrant.

3. 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.

4. 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.

5. Serve & Enjoy: Remove from heat and serve over cooked quinoa or brown rice. Garnish with sesame seeds, fresh cilantro, and a squeeze of lime.

Health Benefits of One-Pan Chickpea & Vegetable Stir-Fry:

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 Customise 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 flavour 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

Q: Can I store leftovers?
A: Yes! Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan or microwave before serving.

Q: What other vegetables can I use?
A: You can add mushrooms, snap peas, cauliflower, bok choy, or spinach.

Q: Can I make this soy-free?
A: Yes! Use coconut aminos instead of tamari to make this stir-fry completely soy-free.

Q: Is this dish good for meal prep?
A: Absolutely! Cook a big batch and store portions for a quick and healthy meal during the week.

Q: What are some healthy sides to pair with this stir-fry?
A: This dish pairs well with a side of miso soup, a cucumber salad, or a simple avocado and tomato salad.

Author: Gyanisha Gothi, ANutr AfN Registered Associate Nutritionist Gyanisha Gothi is a Registered Associate Nutritionist (ANutr) with a strong scientific background and a passion for turning complex nutrition research into practical, personalised guidance. With an MSc in Clinical and Public Health Nutrition from UCL (Merit), a BSc in Biochemistry, and additional certifications in Food Allergy & Intolerance Training and Good Clinical Practice (NIHR), she brings a well-rounded blend of academic and clinical expertise. Dedicated to evidence-based practice, Gyanisha supports individuals in improving gut health, strengthening metabolic wellbeing, and making sustainable lifestyle changes delivering a warm, client centred approach at Back to Balance.