Chickpea Stir-Fry with Brown Rice blends protein-rich chickpeas, veggies and soy sauce. Stir-fry and serve over brown rice for a wholesome meal.
Easy Made Chickpea Stir-Fry with Brown Rice
Description
Chickpea Stir-Fry with Brown Rice blends protein-rich chickpeas, veggies and soy sauce. Stir-fry and serve over brown rice for a wholesome meal.
Ingredients
Instructions
Cook the Brown Rice
Add 1 cup of uncooked brown rice and 2 cups of water.
Bring the mixture to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover with a lid and simmer for about 25 minutes or until the rice is tender and the water is absorbed. When cooked, remove from heat, fluff the rice with a fork and set aside.
Tip: For extra flavor, add a pinch of salt or a few drops of olive oil to the rice while it cooks.
Prepare the Stir-Fry Base
While the rice is cooking, heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat.
Once the oil is hot, add 2 cloves of minced garlic and sauté for about 1 minute until fragrant (being careful not to let it burn).
While the rice is cooking, heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Once the oil is hot, add 2 cloves of minced garlic and sauté for about 1 minute until fragrant (being careful not to let it burn).
Add Vegetables
Add 2 cups of mixed vegetables (broccoli, carrots and snap peas) to the skillet.
Stir frequently and cook for 5-7 minutes or until the vegetables are tender-crisp.
If you prefer softer vegetables, cook for 2-3 minutes.
Tip: Cut vegetables to a similar size for even cooking and add a splash of water if the vegetables begin to stick to the pan.
Incorporate Chickpeas and Seasoning
Add the drained and rinsed can of chickpeas to the skillet, stirring to combine with the vegetables.
Pour in 3 tablespoons of soy sauce and if desired, add 1/2 teaspoon of red pepper flakes for a slight kick.
Stir and cook for 3-4 minutes until the chickpeas are warmed and evenly coated in sauce.
Tip: Adjust the soy sauce and red pepper flakes to taste, as chickpeas absorb flavors quickly.
Combine and Serve
Once the chickpea and vegetable stir-fry is fully cooked, divide the brown rice among serving plates and spoon the chickpea mixture over the top.
Serve immediately.
Tip: Garnish with freshly chopped herbs like cilantro or green onions for a fresh finish.
Nutrition Facts
Servings 3
- Amount Per Serving
- Calories 350kcal
- % Daily Value *
- Total Fat 10g16%
- Total Carbohydrate 55g19%
- Protein 12g24%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
