Chickpea and Vegetable Stir-Fry with Cauliflower Rice
Chickpea and Vegetable Stir-Fry with Cauliflower Rice offers a flavorful and nutritious meal that combines the protein-rich goodness of chickpeas with a colorful array of vegetables, all tossed in a savory and slightly spicy stir-fry sauce. The cauliflower rice provides a low-carb alternative to traditional rice, adding a light and fluffy base that complements the bold flavors of the stir-fry.
INGREDIENTS
For Chickpea and Vegetable Stir-Fry:
- 1 can (15 oz) chickpeas, drained and rinsed
- Mixed vegetables (bell peppers, carrots, broccoli, snap peas), sliced or chopped
- 1 onion, thinly sliced
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- 1 teaspoon sriracha sauce (adjust to taste)
- 1 teaspoon honey or maple syrup
- Salt and pepper to taste
- Crushed red pepper flakes (optional, for extra heat)
- Sesame seeds and chopped green onions for garnish
For Cauliflower Rice:
- 1 medium cauliflower head, cleaned and florets separated
- 2 tablespoons olive oil or sesame oil
- Salt and pepper to taste
INSTRUCTIONS
Chickpea and Vegetable Stir-Fry:
In a small bowl, whisk together soy sauce, sesame oil, olive oil, sriracha sauce, honey or maple syrup, minced garlic, and minced ginger to create the stir-fry sauce. Set aside.
In a large pan or wok, heat olive oil over medium-high heat. Add sliced onion and sauté until it becomes translucent.
Add the sliced or chopped mixed vegetables to the pan. Stir-fry for a few minutes until they start to become tender but still have a slight crunch.
Add the drained chickpeas to the pan and cook for another 2-3 minutes to heat them through.
Pour the prepared stir-fry sauce over the chickpeas and vegetables. Toss everything together to coat the ingredients evenly. Cook for an additional 2-3 minutes.
Season with salt, pepper, and crushed red pepper flakes (if using), adjusting the flavors to your preference.
Cauliflower Rice:
Place cauliflower florets in a food processor and pulse until they resemble rice-sized pieces.
In a large skillet, heat olive oil or sesame oil over medium heat. Add the cauliflower rice and sauté for about 3-5 minutes until it’s tender yet slightly crisp.
Season the cauliflower rice with salt and pepper to taste.
Assembling the Dish:
Serve the Chickpea and Vegetable Stir-Fry over a bed of Cauliflower Rice.
Garnish with sesame seeds and chopped green onions.
TIPS
Customize the vegetables in the stir-fry based on your preferences or what’s available.
Adjust the level of spiciness by varying the amount of sriracha sauce and crushed red pepper flakes.
You can add other flavors to the stir-fry sauce, such as rice vinegar, oyster sauce, or hoisin sauce.
NUTRITION VALUE
- Calories: Approximately 300-350 kcal
- Protein: About 10-15g
- Carbohydrates: Around 30-35g
- Fat: Approximately 15-20g
