Ingredients:

• 3 tablespoons cooking oil (light olive oil recommended)
• 130g (1 cup) onion, thinly sliced and cut in half
• 150g (1 cup) carrot, cut into 1/2 inch x 1/2 inch cubes
• 150g (1 cup) red bell pepper, cut into 1/2 inch x 1/2 inch pieces
• 250g (2 cups) zucchini, cut into 1 inch x 1 inch cubes
• 1 can (400g) chickpeas, drained and rinsed
• 2 cloves garlic, minced
• 1 tablespoon soy sauce (or tamari for gluten-free)
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• Salt and black pepper, to taste
• Fresh herbs for garnish (such as parsley or cilantro)

Directions:

1. Prepare the Vegetables:
   • Wash and chop all vegetables as directed. Drain and rinse the chickpeas.
2. Cook the Vegetables:
   • Heat the cooking oil in a large skillet or wok over medium heat.
   • Add the sliced onion and cook for about 2 minutes, until softened.
   • Add the garlic and cook for another minute, stirring frequently.
3. Add Carrots and Bell Peppers:
   • Add the carrot and red bell pepper to the skillet. Stir-fry for 5 minutes, or until they start to soften.
4. Add Zucchini and Chickpeas:
   • Add the zucchini and chickpeas to the skillet. Stir well to combine.
   • Season with soy sauce, ground cumin, paprika, salt, and black pepper.
   • Continue to cook for another 5-7 minutes, or until the vegetables are tender and the chickpeas are heated through.
5. Garnish and Serve:
   • Remove from heat and garnish with fresh herbs if desired.
   • Serve hot over rice, quinoa, or enjoy as a standalone dish.

Serving Suggestions:

• With Rice: Serve the stir fry over steamed jasmine rice or brown rice for a complete meal.
• With Quinoa: Pair it with cooked quinoa for a protein boost.
• As a Wrap: Use as a filling for a whole grain wrap or pita.

Cooking Tips:

• Uniform Sizes: Ensure that all vegetables are cut into similar sizes for even cooking.
• Customizable: Feel free to swap in other vegetables or add your favorite protein like tofu or tempeh.
• Flavor Boost: Add a splash of lime juice or a sprinkle of sesame seeds for extra flavor.

Nutritional Benefits:

• Chickpeas: High in protein and fiber, which help with satiety and digestion.
• Vegetables: Rich in essential vitamins, minerals, and antioxidants, promoting overall health.
• Olive Oil: Provides healthy fats that are beneficial for heart health.

Dietary Information:

• Vegetarian: Yes
• Vegan: Yes
• Gluten-Free: Use tamari or gluten-free soy sauce to keep it gluten-free.

Storage Tips:

• Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Freezing: This dish can be frozen for up to 1 month. Allow it to cool completely before transferring to a freezer-safe container.
• Reheating: Reheat in a skillet over medium heat or in the microwave until heated through. Add a splash of water or broth if the stir fry seems dry after reheating.

Why You’ll Love This Recipe:

• Quick and Easy: Ready in under 30 minutes, making it perfect for busy weeknights.
• Nutritious: Packed with vegetables and plant-based protein, it’s a wholesome choice for a balanced diet.
• Versatile: Easily customizable with your favorite vegetables or additional spices.
• Satisfying: Delicious and hearty, this stir fry is sure to please everyone at the table.

Conclusion:

This Healthy Chickpea Vegetable Stir Fry is a fantastic addition to your recipe collection. It’s quick to prepare, full of vibrant flavors, and packed with nutrients, making it a perfect choice for a healthy meal. Enjoy this dish as a quick dinner option or as part of your meal prep routine. Don’t forget to share this recipe with friends and family who appreciate delicious, wholesome food. Bon appétit!

Frequently Asked Questions:

1. Can I use frozen vegetables for this recipe?
   • Yes, frozen vegetables work well. Just make sure they are thawed and drained before adding them to the stir fry.
2. Can I add tofu or tempeh to this dish?
   • Absolutely! Add cubed tofu or tempeh for extra protein. Cook them separately and add them towards the end.
3. What can I use instead of chickpeas?
   • You can substitute chickpeas with other beans like black beans or kidney beans.
4. Can I make this dish ahead of time?
   • Yes, you can prepare it ahead of time. Store in the refrigerator or freeze for later use.
5. How can I make this recipe spicier?
   • Add a pinch of red pepper flakes or a dash of hot sauce to increase the spice level.
6. What type of rice is best for serving with this stir fry?
   • Jasmine rice, brown rice, or even cauliflower rice are great options.
7. Can I use a different type of oil?
   • Yes, you can use other oils like canola oil or avocado oil if preferred.
8. How do I ensure the vegetables are crisp-tender?
   • Cook the vegetables over medium-high heat and avoid overcrowding the pan to maintain their crispness.
9. Can I use fresh herbs instead of dried ones?
   • Yes, fresh herbs like cilantro or basil can be used for a burst of fresh flavor.
10. Is this recipe suitable for meal prep?
    • Yes, it is ideal for meal prep. Just divide into portions and store in airtight containers.