Chickpea Stir Fry is quick to make in under 30 minutes with simple ingredients. This Chinese-influenced recipe is the perfect plant-based alternative for those who don't want tofu. Made with onions, red bell peppers, and mushrooms, it's easy to change up the veggies to make it your own.
I absolutely love stir fry. In fact, I eat it once or twice every week.
It's so easy to make with whatever vegetables you have on hand. And it takes very little time, so it's perfect for weeknights with a side of coconut rice or your favorite grains.
While I often make dishes with tofu, such as crispy orange tofu, sometimes I like to mix things up and use a different plant-based protein. Seasoned with ginger, garlic, and tamari, this chickpea stir fry may become your new go-to recipe.
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Why you'll love this recipe
- It's loaded with flavor and doesn't require any oil.
- It's ready to eat in less than half an hour.
- You can make it with any of your favorite vegetables.
Ingredients
For the stir fry:
- chickpeas (also called garbanzo beans)
- tamari (or soy sauce if you're not gluten-free)
- onion
- red bell pepper
- mushrooms
- green onion
For the sauce:
- fresh ginger
- fresh garlic
- coconut sugar or your favorite sweetener
- cornstarch or arrowroot powder
- tamari (or soy sauce if you're not gluten-free)
- rice vinegar
- crushed red pepper flakes
Variations
- Use your favorite vegetables like snow peas or sugar snap peas, broccoli, and carrots
- Swap out the water for vegetable broth for extra savory flavor
- Add some roasted peanuts or cashews for extra protein and crunch
- Finish the stir fry with a drizzle of toasted sesame oil
For the complete list of ingredients with measurements plus recipe instructions, please see the recipe card at the bottom of this post.
Instructions
- Marinate the chickpeas in a little tamari for added flavor. You can skip this step if you are watching your sodium levels.
- Mix together the ingredients for the sauce and set it aside.
- Stir fry the vegetables in a few tablespoons of water in a large skillet.
- Finally add in the chickpeas and sauce and stir until everything is hot and the sauce has thickened.
Serving suggestions
I like to serve chickpea stir fry with coconut jasmine rice made in an Instant Pot. It's also wonderful with brown rice or quinoa on the side. You can also serve it inside lettuce cups.
For additional vegetables, try it with a side of stir fried sugar snap peas or marinated sesame asparagus. Or make it a feast with another entree like lemon sauce air fried tofu.
Storing
Leftover chickpea stir fry will keep refrigerated in an airtight container for up to 3 days. Reheat on the stove or in a microwave.
Recipe FAQs
Canned chickpeas should be drained and rinsed before cooking them in dishes like stir fry.
Canned chickpeas have already been cooked. Simply rinse and drain them before using in recipes. If you start with dried chickpeas, you will need to cook them first on the stove, in a slow cooker, or in an Instant Pot or other pressure cooker.
Do not cover the stir-fry when cooking. You need to be able to move it around the pan continuously, i.e., stir fry, and the steam should be able to escape.
More vegan chickpea recipes
And for even more recipes, join the Vegan Mediterranean Diet Recipes Facebook group for support, inspiration, and fun.
If you love this recipe, please give it 5 stars! ★★★★★
📋 Recipe
Chickpea Stir Fry
Ingredients
For the stir fry:
- 1 can chickpeas, (15 ounces) rinsed and drained (or 1 ½ cups cooked chickpeas)
- 1 Tablespoon tamari*, (or soy sauce)
- 1 cup onion, diced
- 1 red bell pepper, diced (about 1 to 1 ½ cups)
- 1 cup mushrooms, sliced
- 1 green onion, sliced (for garnish, optional)
For the sauce:
- 1 teaspoon fresh ginger, minced
- 1 teaspoon fresh garlic, minced
- 1 Tablespoon coconut sugar
- 1 Tablespoon cornstarch
- 3 Tablespoons tamari, (or soy sauce)
- 3 Tablespoons rice vinegar
- 6 Tablespoons water
- ¼ teaspoon crushed red pepper flakes, (or to taste)
Instructions
- Marinate the chickpeas in the tablespoon of tamari for 15 minutes. Set aside.
- Mix the sauce ingredients together in a small bowl and set aside.
- Heat a non-stick skillet over medium heat. Add about 2 tablespoons water. Add the onion and red bell pepper and stir fry a few minutes until the onion is slightly translucent.
- Next add the mushrooms to the skillet and stir fry for a couple more minutes.
- Add the chickpeas and stir fry until they are heated through.
- Give the sauce a good stir, then add it to the skillet. Stir until the sauce has thickened and the chickpeas and vegetables are well coated. Garnish with sliced green onion, if desired.
- Serve with Coconut Jasmine Rice or your favorite grain.
Notes
Nutrition
Nutritional information is an estimation only.
Marie
I served it in bowls with jasmine rice and we scooped it onto romaine lettuce leaves and it was delicious and so filling! I will definitely be making it again. Thanks for the recipe!
Gerry
Lovely recipe. I will double the sauce next time. You can never have too much sauce! I've tried a similar dish to this one but it was way too sweet. This was just right. And the coconut rice was delicious. Thanks so much.
Amy Katz
Thank you, Gerry! Great idea to made extra sauce!
Jennifer W Dotson
Thank you so much. I look forward to trying this recipe. It sounds delicious.
Jennifer W Dotson
What could I substitute for the cornstarch? Maybe, Agar powder or arrowroot? Your ideas? Thanks so much!!
Amy Katz
Hi Jennifer, Arrowroot is the perfect substitute. You can use the same amount.
Stephanie
This was absolutely amazing. I doubled the recipe and tripled the amount of sauce because well, you can never have too much sauce! I did up the ginger and garlic by quite a bit because I love them so much. The coconut rice was absolutely perfect! Quick, simple but really deep, rich flavors. Everyone was literally moaning! It was so good! Thank you. This will be made often in my house!
Amy Katz
Wow! I'm so happy everyone enjoyed the dishes, Stephanie!
Brenda
I am new to eating plant based and am in the process of finding recipes that are great and this chickpea stir-fry takes it over the top. Can't wait to try the burritos tomorrow.
Amy Katz
I'm so glad you enjoyed it, Brenda!
ANDREJA SWEENEY
Mmm, delicious. Any veggie made as stir fry is tasty.
Love the recipe, Andreja
Amy Katz
Thanks so much, Andreja!
Linda
Just made this. It is very good! I think I will substitute tofu in place of the chickpeas next time to make it a more authentic asian-style dish, if you think that would work. Thanks for another great recipe!
Amy Katz
I'm so glad you enjoyed it, Linda! This recipe works really well with tofu, too.
Emily
Tasty, quick and easy! Not soy-free though, because of the tamari. Just in case someone has an allergy.
Amy Katz
I'm glad you enjoyed it, Emily!
Melissa
Great recipe! It has the flavors of a Chinese ginger and garlic dish, without all of the extra fat you’d get from takeout. I found it was a bit too much ginger for me, so I added 1 1/2 tsp of honey to temper the spice. I think next time I’ll add broccoli and more veggies. But overall it was a yummy dish I’ll add to my repertoire. 😋 Thank you!
Amy
So glad you enjoyed it, Melissa! Thanks for the feedback.