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    Home » Recipes » Vegan Main Dish Recipes

    Chickpea Stir Fry (Oil-Free)

    By: Amy Katz · Published: Dec 21, 2017 · Last modified: Oct 6, 2020 · This post may contain affiliate links. · As an Amazon Associate I earn from qualifying purchases.

    Jump to Recipe - Print - Pin

    Chickpea Stir Fry is quick to make with simple ingredients. This Chinese-influenced recipe is vegan, gluten-free, oil-free, and soy-free. It's the perfect plant-based alternative for those who don't like tofu.

    Stir Fry made with garbanzo beans, red bell pepper, onion, and mushrooms in a savory sauce, served with steamed rice

    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.

    I usually make dishes with tofu, such as Crispy Tofu with Orange Sauce. But then I started experimenting with garbanzo beans in place of tofu, and the results were incredibly delicious.

    Jump to:
    • Ingredients
    • Instructions
    • Storing
    • Serving suggestions
    • 📋 Recipe
    • 💬 Comments
    Overhead view of plate of Chickpea Stir Fry with red bell pepper, onion, and mushrooms

    Ingredients

    For the stir fry:

    • chickpeas
    • tamari or soy sauce
    • 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
    • rice vinegar
    • crushed red pepper flakes
    Chickpea Stir Fry served with Jasmine rice

    Instructions

    1. First I marinate the chickpeas in a little tamari for added flavor. You can skip this step if you are watching your sodium levels.
    2. Next I mix together the ingredients for the sauce and set it aside.
    3. Then I stir fry the vegetables in a few tablespoons of water. I use red bell pepper, onion, and mushrooms, but you can use your favorites.
    4. Finally I add in the chickpeas and sauce and stir until everything is hot and the sauce has thickened.

    Storing

    Leftovers will keep refrigerated for several days and can be reheated on the stove or in a microwave.

    Serving suggestions

    I like to serve this dish with Coconut Jasmine Rice on the side. Or you could eat it with brown rice or quinoa. It's also delicious inside a lettuce wrap.

    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 (Oil-Free)

    Chickpea Stir Fry

    Chickpea Stir Fry comes together in minutes with simple ingredients. It's vegan, gluten-free, and oil-free, and perfect for those who don't like tofu. I use onion, red bell pepper, and mushrooms in this recipe, but feel free to use your favorite vegetables.
    4.91 from 10 votes
    Print Pin SaveSaved! Rate Email recipe + ingredient list
    Course: Main Course
    Cuisine: Asian
    Prep Time: 15 minutes
    Cook Time: 10 minutes
    Total Time: 25 minutes
    Servings: 4
    Calories: 240kcal
    Author: Amy Katz

    Ingredients

    For the stir fry:

    • 1 can chickpeas, (15 ounces) rinsed and drained (or 1 ½ cups cooked chickpeas)
    • 1 Tablespoon tamari
    • 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
    • 3 Tablespoons rice vinegar
    • 6 Tablespoons water
    • ¼ teaspoon crushed red pepper flakes, (or to taste)
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    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

    Leftovers will keep refrigerated up to 3 days and can be reheated on the stove or in a microwave.
    Follow me on Instagram Share your recipe photos by tagging @veggiessavetheday

    Nutrition

    Calories: 240kcal | Carbohydrates: 42g | Protein: 12g | Fat: 3g | Sodium: 1033mg | Potassium: 570mg | Fiber: 10g | Sugar: 11g | Vitamin A: 1345IU | Vitamin C: 52.6mg | Calcium: 67mg | Iron: 4mg

    Nutritional information is an estimation only.

    Want to learn the 5 Secrets to Cooking the Vegan Mediterranean Diet Way? Join the the FREE 5-day mini course and get the secrets delivered to your inbox.

    « Coconut Jasmine Rice (Instant Pot Recipe)
    Instant Pot Pasta Puttanesca (Vegan) »
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    About Amy

    Amy Katz is a vegan recipe developer, photographer, and Certified Vegan Nutrition Health Coach. She loves sharing delicious plant-based Mediterranean diet recipes that home cooks of all levels can enjoy. Her easy vegan recipes have been featured on NBC News, Parade, VegNews, BuzzFeed, MSN, Greatist, PureWow, Brides, LIVEKINDLY, Insider, Brit+Co, Well+Good, and more. She lives in Orange County, California with the love of her life, Brad, and their adorable black cat, Ozzy.

    Reader Interactions

    Comments

    All commentsI made thisQuestions
    1. Jennifer W Dotson

      November 16, 2021 at 4:06 pm

      Thank you so much. I look forward to trying this recipe. It sounds delicious.

      Reply
    2. Jennifer W Dotson

      November 16, 2021 at 6:52 am

      What could I substitute for the cornstarch? Maybe, Agar powder or arrowroot? Your ideas? Thanks so much!!

      Reply
      • Amy Katz

        November 16, 2021 at 10:00 am

        Hi Jennifer, Arrowroot is the perfect substitute. You can use the same amount.

        Reply
    3. Stephanie

      August 02, 2021 at 8:39 pm

      5 stars
      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!

      Reply
      • Amy Katz

        August 03, 2021 at 8:32 am

        Wow! I'm so happy everyone enjoyed the dishes, Stephanie!

        Reply
    4. Brenda

      April 19, 2021 at 1:10 pm

      5 stars
      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.

      Reply
      • Amy Katz

        April 19, 2021 at 1:32 pm

        I'm so glad you enjoyed it, Brenda!

        Reply
    5. ANDREJA SWEENEY

      April 02, 2021 at 4:22 am

      5 stars
      Mmm, delicious. Any veggie made as stir fry is tasty.
      Love the recipe, Andreja

      Reply
      • Amy Katz

        April 02, 2021 at 8:33 am

        Thanks so much, Andreja!

        Reply
    6. Linda

      August 26, 2019 at 2:57 pm

      5 stars
      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!

      Reply
      • Amy Katz

        August 26, 2019 at 4:31 pm

        I'm so glad you enjoyed it, Linda! This recipe works really well with tofu, too.

        Reply
    7. Emily

      August 19, 2019 at 1:24 pm

      5 stars
      Tasty, quick and easy! Not soy-free though, because of the tamari. Just in case someone has an allergy.

      Reply
      • Amy Katz

        August 19, 2019 at 1:52 pm

        I'm glad you enjoyed it, Emily!

        Reply
    8. Melissa

      April 03, 2019 at 3:13 pm

      4 stars
      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!

      Reply
      • Amy

        April 03, 2019 at 3:15 pm

        So glad you enjoyed it, Melissa! Thanks for the feedback.

        Reply

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    Hi, I'm Amy! As a Certified Vegan Nutrition Health Coach, my passion is creating vegan Mediterranean diet recipes to inspire everyone to choose plant-based meals more often. At Veggies Save The Day you'll find simple delicious recipes that are easy to make any night of the week.

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    Amy holding an avocado like a heart

    Hi, I'm Amy! As a Certified Vegan Nutrition Health Coach, my passion is creating vegan Mediterranean diet recipes to inspire everyone to choose plant-based meals more often. At Veggies Save The Day you'll find simple delicious recipes that are easy to make any night of the week.

    More about me →

    Summer Favorites

    • Quick Italian White Bean Salad
    • Mediterranean Tomato and Zucchini Saute
    • Cauliflower Curry Vegan Grill Recipe
    • 5 Ingredient Vegan Lentil Salad

    Most Popular

    • Mediterranean Yellow Rice
    • 15 Minute Tomato Paste Pasta Sauce
    • Vegan Lemon Artichoke Pasta
    • Sauteed Green Beans with Mushrooms

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