Veggies Save The Day

Recipes by Amy Katz

Chickpea Stir Fry (Oil-Free)

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.

Chickpea 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 Orange Tofu or Peanut Sauce Tofu.

But recently I started experimenting with chickpeas (garbanzo beans) in place of tofu.

Overhead view of Chickpea Stir Fry with red bell pepper, onion, and mushrooms

While I really love tofu, I realize that not everyone does.

And sometimes I run out of tofu and don’t feel like going to the supermarket.

Or maybe I feel like having something a little different.

And that’s how new recipes like Chickpea Stir Fry are created!

Kitchen Creativity by Karen Page and Andrew Dornenburg

If you’ve ever wondered where classic dishes came from or how chefs come up with new recipes, Kitchen Creativity is the book for you.

And I’m giving away a copy to one lucky reader at the bottom of this post!

Kitchen Creativity: Unlocking Culinary Genius–with Wisdom, Inspiration, and Ideas from the World’s Most Creative Chefs by Karen Page is a fascinating read.

Whether you want to learn more about technique, flavors, or cooking without relying on recipes, this is the book for you.

Even if you don’t enjoy cooking, but love food, I think you’ll find this book very entertaining.

It’s like watching Top Chef or Chopped, but having a deeper understanding of how the chefs think and come up with ideas.

Chickpea Stir Fry made with garbanzo beans and vegetables in a savory sauce

Karen Page’s previous book The Vegetarian Flavor Bible is one I often turn to when I need to get my creative juices flowing.

Kitchen Creativity has some elements of that book with lists to inspire you, but it’s so much more than that. I’ve been keeping it on my nightstand and reading little segments of it every night.

It’s so fun to read excerpts from famous celebrity chefs and learn tips for becoming more creative in the kitchen.

Chickpea Stir Fry served with Jasmine rice

It certainly inspired me to create this recipe for Chickpea Stir Fry.

And it’s a really healthy dish containing lots of fiber and nutrients.

I like to serve it with Coconut Jasmine Rice on the side. Or you could eat it with brown rice or quinoa.

Making this recipe is easy.

First I marinate the chickpeas in a little tamari for added flavor. You can skip this step if you are watching your sodium levels.

Next I mix together the ingredients for the sauce and set it aside.

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.

Finally I add in the chickpeas and sauce and stir until everything is hot and the sauce has thickened.

Dinner is ready in under 30 minutes!

Now let’s make Chickpea Stir Fry!

Chickpea Stir Fry (Oil-Free)
5 from 3 votes
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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.

Course Main Course
Cuisine Asian
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 4
Calories 240 kcal
Author Amy Katz

Ingredients

For the stir fry:

  • 1 can chickpeas (15 ounces) rinsed and drained (or 1 1/2 cups cooked chickpeas)
  • 1 Tablespoon tamari
  • 1 cup onion diced
  • 1 red bell pepper diced (about 1 to 1 1/2 cups)
  • 1 cup mushrooms sliced
  • 1 green onion sliced (for garnish, optional)

For the sauce:

Instructions

  1. Marinate the chickpeas in the tablespoon of tamari for 15 minutes. Set aside.

  2. Mix the sauce ingredients together in a small bowl and set aside.

  3. 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. 

  4. Next add the mushrooms to the skillet and stir fry for a couple more minutes.

  5. Add the chickpeas and stir fry until they are heated through.

  6. 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.

  7. Serve with Coconut Jasmine Rice or your favorite grain.

Recipe Notes

If you make Chickpea Stir Fry, or any of the other recipes on the website, I would love to see your creations! 

Use the hashtag #veggiessavetheday on Instagram and tag Veggies Save The Day so I don’t miss seeing what’s cooking in your kitchen. In addition, you can post your photos on the Facebook page Veggies Save The Day. 

Nutrition Facts
Chickpea Stir Fry
Amount Per Serving
Calories 240 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 1033mg 43%
Potassium 570mg 16%
Total Carbohydrates 42g 14%
Dietary Fiber 10g 40%
Sugars 11g
Protein 12g 24%
Vitamin A 26.9%
Vitamin C 63.8%
Calcium 6.7%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.

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Reader Interactions

Comments

  1. I like both! Usually the first time I’ll cook the recipe as written. Then after I adapt it if I want to. Although sometimes I will look at several recipes for the same dish and put my own recipe together from them.

    Reply

  3. When chickpeas are on sale we clean out the store shelf. But I never thought to sub chickpeas for tofu – Genius! Looking forward to giving this recipe a try!

    Reply

  4. I really enjoy experimenting now that i have the basics of cooking down. Unless it’s something that needs to be baked, I rarely follow a recipe, and it’s so much fun!

    Reply

  5. You had me when you said, perfect for those who don’t like tofu. I mean, I “like” tofu, just need to entirely mask the tofu taste when I eat it so it tastes nothing like tofu. That means I like it, right? 🙂 This looks delicious! Love the ingredient list.

    Reply

  8. I really love both, when I need things to turn out I love sticking with the recipe, and when I want to have some fun, I experiment!

    Reply

  10. I love all of the color in this dish, Amy! And the photos are beautiful. This kind of warming meal sounds perfect on a frigid day like today!

    Reply

  12. I’m with you on that love for stir- fry! I have one at least once a week too! And this first photo, with close up on chickpeas- it got me drooling! Absolutely stunning!

    Reply

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