Teriyaki Chickpea Stirfry
This quick & easy vegetarian stirfry is loaded with fresh veggies and delicious chickpeas!
Servings 4 servings
Calories 426
Ingredients
- 2 tsp (10 mL) sesame oil
- 1 Tbsp (15 mL) water
- 2 cups (500 mL) snap peas
- 2 cups (500 mL) red bell pepper, sliced
- 2 cups (500 mL) broccoli florets
- 2 cups (500 mL) cooked or canned chickpeas, drained & rinsed (see notes)
- 1/3 cup 75 mL low sodium soy sauce (see notes for gluten free option)
- 1/4 cup (60 mL) brown sugar
- 1 Tbsp (15 mL) rice vinegar
- 1 Tbsp (15 mL) honey
- 1 tsp (5 mL) minced fresh ginger
- 1 tsp (5 mL) minced garlic
- 1/2 Tbsp (7 mL) corn starch
- 2 Tbsp (30 mL) water
- 2 cups (500 mL) cooked rice
Garnish
- 2 green onions, sliced
- 1 Tbsp (15 mL) sesame seeds
Instructions
- Heat sesame oil and 1 Tbsp (15 mL) water in a large skillet or wok over medium-high heat. Add snap peas, red pepper and broccoli. Cook for 3 minutes, until veggies are tender crisp. Transfer to a bowl and set aside.
- In the same pan, add chickpeas and cook for 3-5 minutes, until chickpeas start browning. Add soy sauce, brown sugar, rice vinegar, honey, ginger and garlic. Stir until sauce is smooth and chickpeas are well coated.
- In a small bowl, whisk together cornstarch and 2 Tbsp (30 mL) water to create a slurry. Add to the pan and cook, stirring often, until sauce thickens. Add veggies back to the pan and stir to coat.
- Divide rice between four bowls and top with teriyaki chickpeas and veggies. Sprinkle with sesame seeds and green onion, if desired.
Notes
- A 19 oz (540 mL) can of chickpeas, drained & rinsed, yields 2 cups (500 mL) cooked. Or see here for info on cooking chickpeas from dry!
- Feel free to substitute the veggies for whatever you have on hand!
- To make this recipe gluten free, look for gluten free soy sauce or use tamari instead.
Nutrition
Serving Size: 0.25of recipe | Calories: 426 | Total Fat: 6g | Saturated Fat: 1g | Carbohydrate: 78g | Fibre: 11g | Sugars: 29g | Protein: 14g | Sodium: 603mg | Potassium: 749mg | Iron: 5.5mg