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.
4.75 from 4 votes
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Course: Main Course
Cuisine: Asian
Keyword: Chickpea Stir Fry
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 4
Calories: 240kcal
Author: Amy Katz


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:


  • 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.


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


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

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