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This Vegan Chickpea Stirfry Bowl Recipe is a delicious way to bring takeout to your own kitchen! Vegan, gluten free, and totally delicious.
Today we’re cooking this vegan chickpea stir fry recipe.
It is full of good for you ingredients, meatless protein, and topped off with a delicious homemade stir fry sauce that will change your life!
Growing up, my family used to order Chinese after church every single Sunday.
It was a tradition that still continues to this day.
We always ordered the same thing every week. I loved Chinese food!
Once I started to eat healthy, I realized that what I’d been eating all those years was not very good for me.
While I still enjoy my occasional out-to-eat fix, this vegan chickpea stirfry bowl is one healthy way for me to satisfy my cravings!
Making stir fry at home is not only more healthy, but actually tastes incredible!
Once I cracked the code on how to make delicious takeout style recipes in my own kitchen, it was life changing.
For this recipe, I used some of my favorite veggies to order when I get takeout.
I love using water chestnuts in stir fry recipes.
They are so crunchy and really make me feel like I’m getting that out-to-eat experience.
The water chestnuts have always been one of my favorite parts of takeout chinese food!
I also added in baby corn just like my favorite Chinese restaurant does.
I love the texture that it adds!
You can find cans of baby corn and water chestnuts at your local grocery store in the oriental section.
Be sure to grab the pre sliced water chestnuts to cut down on prep time!
All you have to do is drain and throw it in the skillet.
How to make vegan chickpea stir fry bowl
First, roast the chickpeas.
Roasting chickpeas gives them a nice texture and a little bit of a crunch (see those yummy crispy edges?)
I also chose brown rice for serving. I honestly forget sometimes how much I love brown rice.
Not only is it healthy, but it’s seriously delicious! I don’t even miss the white rice at all.
The key to the flavor of this recipe is in the fresh garlic, ginger, and onion.
Stir fry sauce
It took me a lot of trial and error to come up with my stir fry sauce recipe, but it was absolutely worth it! I never make a stir fry recipe without it now.
I use it in stir fry vegetables, broccoli with garlic sauce, my broccoli tofu stir fry, and more.
To say I am obsessed would be an understatement! You’ve gotta try it!
Stir fry sauce + garlic + ginger + stir fry veggies and protein of choice and magic happens. So delicious!
Try this recipe next time you’re craving takeout, it’ll satisfy your cravings without the guilt and excess calories!
More stir fry recipes and posts
Stir fry is one of my favorite recipes to make!
Here are all of my stir fry recipes, posts, and tips and tricks for making delicious takeout style recipes in your own kitchen!
- Stir Fry Vegetables
- Broccoli with Garlic Sauce
- How Do You Thicken Stir Fry Sauce?
- What are the Best Vegetables to Put in Stir Fry?
- Garlic Tofu Broccoli Skillet
- Honey Ginger Tofu Stir Fry
Are you making this recipe? I want to see! Don’t forget to tag your recipe photos on instagram @buildyourbite and hashtag #buildyourbite!
Ingredients
- 1 large onion, diced
- 8 cloves of garlic, minced
- 2 tablespoons fresh finely chopped ginger
- 2 (8 oz) cans of water chestnuts, drained
- 1 (8 oz) can of cut baby corn, drained
- 10 oz bag of frozen broccoli
- 2 (15 oz) cans of chickpeas, drained
- olive oil
- brown rice, for serving
- 1 batch homemade stir fry sauce
Instructions
- Preheat oven to 450 degrees
- Start cooking rice while you prepare the stir fry (I used a rice cooker for convenience)
- Drain chickpeas and spread on a baking sheet in one layer. Add ⅛ cup of olive oil and toss well to coat
- Roast chickpeas for 15-18 minutes, stirring at 10 minutes, until crisp but not burnt
- Add the onion, garlic, ginger, water chestnuts, and baby corn to a bowl and toss to combine
- Turn a burner on medium high heat and coat a stainless steel skillet with olive oil to cover the bottom
- Once hot, add in the veggies from the bowl and sautee for 8-10 minutes, until crispy. Stir often to avoid sticking
- Make the stir fry sauce
- Once veggies start to crisp, add in the homemade stir fry sauce and the frozen broccoli and cook on medium high heat for 5 minutes, or until sauce thickens and broccoli is cooked
- Once chickpeas are done, add them to the skillet mixture and stir.
- Serve over brown rice, with tamari sauce for serving if desired
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Nutrition Information:
Yield: 5Serving Size: 1
Amount Per Serving:Calories: 235Total Fat: 9gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 19mgSodium: 161mgCarbohydrates: 28gFiber: 8gSugar: 5gProtein: 13g
Did you make this recipe?
Be sure to tag me on instagram @buildyourbite and hashtag #buildyourbite with your recipe creations!
FAQs
Yes, chickpeas are gluten-free. Chickpeas have many other names, including garbanzo beans, garbanzo, gram, Bengal gram, Egyptian pea, cici beans, chi chi beans and cece beans. The most common variety of chickpea is a beige, tan color, but they can also be black, green, or red.
What to eat chickpeas with? ›
How to Use Roasted Chickpeas in Cooking
- Sprinkle them onto a soup as a wholesome alternative to croutons.
- Sprinkle over a salad for a crunchy topping and protein boost.
- Pair with your favorite grain and sauce for a quick bowl meal.
- Add to a wrap with hummus or guacamole.
- Snack on them!
- Stuff them into baked sweet potatoes.
Whether you blend cooked chickpeas with nutty tahini and olive oil to form a velvety hummus, crisp canned ones in an air fryer to add hearty crunch to a salad, or blend soaked uncooked chickpeas into an herby fritter, this trusty legume will not let you down.
Is white chana gluten-free? ›
This versatile and tasty superfood is gluten-free, rich in complex carbohydrates, and a great source of protein.
Why is hummus not gluten-free? ›
Traditional hummus is naturally gluten-free as are most brands such as Sabra Hummus. There are reports out there of certain brands either including flour in their hummus or just declaring that their hummus may contain wheat and/or is made on shared equipment. The best bet is to make your own.
Do chickpeas trigger IBS? ›
High FODMAP foods that you should avoid include:
Galactans: Legumes, such as beans (including baked beans), lentils, chickpeas, and soybeans. Polyols: Sugar alcohols and fruits that have pits or seeds, such as apples, apricots, avocados, cherries, figs, peaches, pears, or plums.
Which is healthier, chickpeas or garbanzo beans? ›
Are there differences in nutrients between chickpeas and garbanzo beans? No, chickpeas and garbanzo beans do not have a nutritional difference, as they are the same type of legume.
Is it OK to eat chickpeas everyday? ›
You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas. It's important to remember that chickpeas should not be eaten raw.
Can you directly eat canned chickpeas? ›
Canned chickpeas are pre-cooked chickpeas. You can eat canned chickpeas straight out of the can! (Just be sure to rinse them off before chowing down to wash out excess sodium) Otherwise, you can roast them or turn them into any number of delicious dishes, like these here.
Are chickpeas anti inflammatory? ›
No, chickpeas aren't considered inflammatory. Most healthcare providers consider chickpeas to be an anti-inflammatory food. This means they can help fight harmful inflammation in your body. They're also high in fiber and a good source of protein.
Packed with nutrients. Chickpeas boast an impressive nutritional profile. They contain a moderate number of calories, providing 269 per cup (164 grams). Approximately 67% of these calories come from carbs, while the rest comes from protein and fat ( 1 ).
What makes chickpeas taste better? ›
Aromatics: While optional, I love cooking my chickpeas with a few aromatics so that they taste amazing. I love bay leaves, garlic cloves, and onion. I do the same when cooking dried black beans.
Does quinoa have gluten? ›
Quinoa (pronounced keen-wah) is gluten-free and is a great alternative to gluten-containing grains. It is a nutritionally dense whole grain that gives a higher amount of antioxidants than other common grains eaten on the gluten-free diet. It's also one of the few plant foods that is considered a complete protein.
Is ghee gluten-free? ›
Yes, pure ghee is considered gluten-free. Ghee is clarified butter, and during its production, the milk solids containing gluten proteins are separated and removed, leaving behind the pure fat. This process ensures that gluten is not present in the final product.
Does tahini have gluten? ›
Tahini. Tahini, which is a paste made from ground sesame seeds, is typically gluten-free. Sesame seeds themselves do not contain gluten, so pure tahini made solely from sesame seeds and oil should not contain any gluten.
How much gluten is in chickpeas? ›
Chickpeas are naturally gluten-free and are not a common trigger of allergies or intolerances.
Can you eat hummus on gluten-free diet? ›
Hummus is generally considered gluten-free. The traditional ingredients used to make hummus, such as chickpeas, tahini (made from sesame seeds), lemon juice, garlic, olive oil, and salt, are naturally gluten-free.
What foods should you avoid if you are gluten-free? ›
In general, avoid the following foods if you have celiac disease: Cereals, breads, or other grain products that include wheat, rye, barley, or oats. This includes white or whole-wheat flour (including cookies, crackers, cakes, and most other baked goods), semolina, couscous, bread crumbs, most pastas, and malt.
Are chickpeas anti-inflammatory? ›
No, chickpeas aren't considered inflammatory. Most healthcare providers consider chickpeas to be an anti-inflammatory food. This means they can help fight harmful inflammation in your body. They're also high in fiber and a good source of protein.
