No-Fry Crispy Chickpea and Vegetable Stir-Fry

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-08-01 · Updated 2026-08-01

A healthy stir-fry featuring roasted chickpeas and crisp vegetables tossed in a light soy-ginger sauce, with no deep frying involved. This Asian Fusion-inspired vegetarian recipe (gluten free option), ready in about 40 minutes, pairs canned chickpeas, carrot, red bell pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 can (15 oz), drained and rinsed canned chickpeas
• 1 large, julienned carrot
• 1 medium, sliced into thin strips red bell pepper
• 2 cups broccoli florets
• 2 minced garlic cloves
• 1 tbsp minced fresh ginger
• 3 tbsp low sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp honey
• 1 tbsp sesame oil
• 2 tbsp olive oil
• 1 tbsp for garnish toasted sesame seeds
• 2 tbsp for garnish chopped cilantro
• 1/4 tsp (optional) red pepper flakes

Instructions

1. Step 1: Preheat oven to 400°F. Toss 1 can (15 oz) drained and rinsed chickpeas with 1 tbsp olive oil and a pinch of salt. Spread on a baking sheet and roast for 25 minutes, shaking halfway until golden and slightly crispy.
2. Step 2: While chickpeas roast, heat 1 tbsp olive oil in a large nonstick skillet over medium-high heat. Add 2 minced garlic cloves and 1 tbsp minced fresh ginger, sauté for 30 seconds until fragrant.
3. Step 3: Add 1 large julienned carrot, 1 medium sliced red bell pepper, and 2 cups broccoli florets. Stir-fry for 5-6 minutes until vegetables are tender-crisp but still vibrant.
4. Step 4: In a small bowl, whisk together 3 tbsp low sodium soy sauce, 1 tbsp rice vinegar, 1 tsp honey, and 1 tbsp sesame oil.
5. Step 5: Add the roasted chickpeas and the sauce mixture to the skillet. Toss everything together and cook for another 2 minutes until heated through and coated with the sauce.
6. Step 6: Remove from heat and sprinkle 1 tbsp toasted sesame seeds, 2 tbsp chopped cilantro, and 1/4 tsp red pepper flakes (if using) on top before serving.