Description
Mediterranean Chickpea & Veggie Stir Fry is a colorful and flavorful dish that brings the essence of the Mediterranean to your table. This quick and easy recipe features crispy vegetables and protein-packed chickpeas sautéed with aromatic garlic, fragrant olive oil, and zesty lemon juice. Perfect for busy weeknights or leisurely brunches, this vibrant stir fry is not just a meal; it’s a celebration of fresh ingredients and wholesome goodness.
Ingredients
Scale
- 1 can (15 oz) low-sodium chickpeas, drained and rinsed
- 1 cup bell peppers (mixed colors), sliced
- 1 medium zucchini, diced
- 1 medium red onion, thinly sliced
- 3 garlic cloves, minced
- 2 tbsp extra virgin olive oil
- 1 tsp dried oregano
- 2 tbsp fresh lemon juice
- Salt and pepper to taste
Instructions
- Prep your veggies by washing and chopping them into uniform bite-sized pieces.
- Heat olive oil in a large skillet over medium heat. Add minced garlic and sliced red onion; sauté until fragrant (about 2 minutes).
- Add bell peppers and zucchini to the skillet; cook until slightly softened yet crunchy (about 5 minutes).
- Stir in chickpeas, coating them with the flavors; cook for an additional 3 minutes.
- Season with oregano, salt, pepper, and lemon juice; mix well and cook for another 2 minutes.
- Remove from heat and serve warm on its own or over quinoa or rice.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup (200g)
- Calories: 230
- Sugar: 4g
- Sodium: 300mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 10g
- Protein: 9g
- Cholesterol: 0mg