Best 4 Garbanzo Stir Fry Recipes
**Dive into the Delightful World of Garbanzo Stir-Fry: A Culinary Symphony of Flavors and Health Benefits**
Embark on a tantalizing culinary journey with our garbanzo stir-fry recipes, an explosion of flavors that will awaken your taste buds and nourish your body. Discover the versatility of garbanzo beans (chickpeas), a superfood packed with protein, fiber, and essential nutrients. From classic stir-fries brimming with colorful vegetables to innovative fusion dishes, our recipes cater to diverse dietary preferences and culinary adventures. Get ready to stir up a symphony of flavors that will leave you craving more.
**1. Classic Garbanzo Stir-Fry:**
Savor the simplicity of this timeless recipe, where tender garbanzo beans harmonize with an array of fresh vegetables, coated in a savory sauce. This dish is a symphony of flavors and textures, offering a satisfying balance of crunch and tenderness.
**2. Spicy Szechuan Garbanzo Stir-Fry:**
Ignite your taste buds with this fiery rendition of garbanzo stir-fry, inspired by the bold flavors of Szechuan cuisine. A symphony of spices, including chili peppers, ginger, and garlic, dances on your palate, creating an unforgettable culinary experience.
**3. Mediterranean Garbanzo Stir-Fry:**
Transport yourself to the sun-kissed shores of the Mediterranean with this flavorful stir-fry. Juicy tomatoes, briny olives, and aromatic herbs blend beautifully with garbanzo beans, creating a vibrant dish that captures the essence of this beloved cuisine.
**4. Thai Green Curry Garbanzo Stir-Fry:**
Indulge in the exotic flavors of Thailand with this aromatic stir-fry, where garbanzo beans take center stage in a symphony of creamy coconut milk, fragrant lemongrass, and a touch of heat. Prepare to be captivated by the harmonious blend of Thai spices.
**5. Garbanzo and Sweet Potato Stir-Fry:**
Experience the perfect balance of sweet and savory in this vibrant stir-fry. Tender garbanzo beans mingle with roasted sweet potatoes, crisp bell peppers, and a tangy sauce, creating a delightful contrast of flavors and textures.
**6. Vegan Kung Pao Garbanzo Stir-Fry:**
Delight in a plant-based version of the classic Kung Pao dish, where garbanzo beans replace chicken, coated in a savory sauce brimming with peanuts, chili peppers, and aromatic spices. This vegan-friendly stir-fry delivers a satisfying burst of flavors.
**7. Garbanzo and Spinach Stir-Fry:**
Embrace the goodness of leafy greens with this vibrant stir-fry, where garbanzo beans and spinach join forces to create a nutritious and flavorful dish. Infused with garlic, ginger, and a hint of lemon, this stir-fry is a testament to the power of simple, wholesome ingredients.
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.
Provided by Amy Katz
Categories Main Course
Time 25m
Number Of Ingredients 14
Steps:
- 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.
Nutrition Facts : Calories 240 kcal, Carbohydrate 42 g, Protein 12 g, Fat 3 g, Sodium 1033 mg, Fiber 10 g, Sugar 11 g, ServingSize 1 serving
THE CHICKPEA STIR FRY | QUICK AND EASY RECIPE
Chickpea stir fry. This recipe makes a high-protein, vegan and a gluten-free meal for your mornings. Add this delcious breakfast bowl of nutrition benefits to promote a healthier lifestyle.
Provided by iFaz
Time 15m
Number Of Ingredients 12
Steps:
- Start by heating a non-stick pan or a wok over medium heat.
- Add oil first, then the sundried red chili peppers, mustard seeds and curry leaves.
- When the ingredients start to splutter, add the onions and sauté for a minute.
- Lower the heat, add the spices (turmeric, black pepper, and curry powder) along with the Maldives fish.
- Next, add the drained chickpeas. Mix well, let it cook with the lid covered on for about 5 minutes.
- Take the lid off and cook for another 2-3 minutes.
- Add lime before taking off the heat.
- NOTE - Taste test to see if more salt and lime need adjusting. For extra spice, add more black pepper powder.
- Best served with deep-fried curd chilli pepper on the side.
SIMPLE GARBANZOS
Steps:
- In a bowl, mix the garbanzo beans, onion, lemon juice, garlic, oregano, salt, black pepper, and cayenne pepper. Stir in the olive oil, and adjust seasonings to taste. Mix in the peas. Cover, and marinate in the refrigerator at least 1 hour.
Nutrition Facts : Calories 295.7 calories, Carbohydrate 28.9 g, Fat 18.3 g, Fiber 6.2 g, Protein 6.3 g, SaturatedFat 2.5 g, Sodium 631.5 mg, Sugar 1 g
CURRY QUINOA & CHICKPEA STIR-FRY
Make and share this Curry Quinoa & Chickpea Stir-Fry recipe from Food.com.
Provided by Lori Alcorn
Categories One Dish Meal
Time 20m
Yield 3 serving(s)
Number Of Ingredients 11
Steps:
- Bring water and quinoa to boil, add broth for extra flavor, then simmer until water is gone, about 10 minutes.
- Saute garbanzo beans (chickpeas) in EVO and garlic on low in seperate frying pan.
- Once quinoa is cooked, add to frying pan with spinach, curry and salt and pepper, mix all ingredients thoroughly.
- Heat through on low for about 5 minutes, adding walnut pieces in the last few minutes.
Nutrition Facts : Calories 283.2, Fat 13.4, SaturatedFat 1.5, Sodium 187.8, Carbohydrate 33.8, Fiber 5.6, Sugar 0.3, Protein 8.7
Tips:
- Choose the right garbanzo beans: Use dried garbanzo beans for the best flavor and texture. If using canned beans, rinse and drain them thoroughly before using.
- Soak the beans overnight: Soaking the beans overnight will help them cook more evenly and reduce the cooking time. If you don't have time to soak the beans overnight, you can quick-soak them by boiling them for 1 minute, then removing them from the heat and letting them sit for 1 hour.
- Use a variety of vegetables: This recipe is a great way to use up leftover vegetables. Feel free to add or substitute any vegetables that you like.
- Don't overcrowd the pan: When cooking the vegetables, don't overcrowd the pan. This will prevent them from cooking evenly. If necessary, cook the vegetables in batches.
- Season to taste: Season the stir-fry with salt, pepper, and other spices to taste.
Conclusion:
This garbanzo stir-fry is a delicious and healthy meal that is perfect for a quick and easy weeknight dinner. It is packed with protein, fiber, and vitamins, and it is also a good source of iron and calcium. Serve it over rice, quinoa, or noodles, or enjoy it as a standalone dish.
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