Easy & Healthy Chickpea Stir-fry Recipe: ready in 30 minutes

Sue Maree P -

This healthy chickpea stir-fry is a vibrant, plant-based dish perfect for a nutritious and comforting meal. It's a quick and easy recipe for meal prep or weeknight dinners, packed with protein-rich chickpeas, fresh or frozen vegetables (use what you have on hand), and a flavourful sauce.

Why You’ll Love This Recipe:

  • Nutritious and Filling: Loaded with fibre, plant-based protein, and essential vitamins from chickpeas and vegetables.
  • Quick and Simple: Ready in under 30 minutes, making it ideal for busy days.
  • Diet-Friendly: Naturally vegan, gluten-free, and dairy-free.

Takes: 20-25 minutes
Makes: 2 generous or 4 smaller serves

Ingredients:

  • Chickpeas: Protein-packed and hearty. I always used canned or boxed packet for a quick meal.
  • Vegetables: I often use frozen broccoli and frozen spinach as I have these as staples in my freezer. Feel free to add what you have on hand.
  • Coconut Milk: For a creamy, luscious base (use light coconut milk for a lower-calorie option or powdered coconut milk for ease).
  • Peanut butter: we only eat crunchy so that's what I add, but feel free to use your favourite nut butter.
  • Flavour: Onion, garlic, ginger, soy, miso and a light chilli sauce for a fragrant base.
  • Ideas for serving: Fresh coriander, lime wedges, or a sprinkle of chilli flakes for extra zest

Ingredients

  • Miso paste, I had dark – 2 tsp
  • Warm water – 1/4 cup
  • Coconut milk – 3/4 cup
  • Crushed garlic – 1 teaspoon
  • Minced ginger, or freshly grated – 1 teaspoon
  • Small onion, chopped – 1
  • Broccoli florets, frozen or fresh chopped – 200g, 1/2 cup
  • Frozen spinach or fresh – 200g
  • Chickpeas, drained and rinsed – 1 can/380g packet
  • Crunchy peanut butter – 1 tablespoon
  • Soy sauce or tamari – 1 tablespoon
  • Chilli sauce, sriracha (if you like more heat) – 1 ts

Method

  1. Heat a little oil in a pan over medium heat. Add chopped onions and sauté until soft and translucent. Then stir in minced garlic and grated ginger, cooking for about 1 minute until fragrant.
  2. Sauce: to make the sauce, add the miso paste, peanut butter, water, tamari or soya sauce (if gluten-free isn't important) and water and whisk until smooth. Then add coconut milk, chickpeas (drained), broccoli. If the sauce is too runny add in a paste or cornflour and water (watch my video tutorial for details on how to do this). Add in the spinach then heat through for 3-4 minutes.
  3. To Serve: Pair the stir-fry with your choice of cooked white, brown, or black rice for a wholesome meal. For an extra kick, drizzle with spicy chilli sauce. Any leftovers can be stored in an airtight container—freeze once cooled or refrigerate for up to 3–4 days.