Vegetarian Chickpea and Vegetable Stir-Fry with Garlic Sauce
Quick and colorful stir-fry of chickpeas, bell peppers, and snap peas tossed in a savory garlic-soy sauce, perfect for a weeknight meal. This asian-inspired vegetarian ready in about 20 minutes blends snap peas, trimmed, stalks green onions, sliced, garlic cloves, minced into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 280 calories and feeds 3, so a small batch covers several meals across the week without taking over the fridge. 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) canned chickpeas, drained and rinsed
- 1 large red bell pepper, sliced into thin strips
- 1 cup snap peas, trimmed
- 3 stalks green onions, sliced
- 4 cloves garlic cloves, minced
- 3 tbsp soy sauce
- 2 tsp sesame oil
- 2 tbsp vegetable oil
- 1 tsp cornstarch
- 1/4 cup water
- 1/4 tsp optional red chili flakes
- 1 tbsp for garnish toasted sesame seeds
Instructions
- Step 1: In a small bowl, whisk together 3 tbsp soy sauce, 1 tsp cornstarch, and 1/4 cup water until smooth; set aside.
- Step 2: Heat 2 tbsp vegetable oil in a large wok or skillet over medium-high heat. Add 4 minced garlic cloves and 1/4 tsp red chili flakes (optional), sautéing for 30 seconds until fragrant.
- Step 3: Add 1 large sliced red bell pepper and 1 cup snap peas, stir-frying for 3-4 minutes until vegetables are crisp-tender. Stir in 1 can (15 oz) drained and rinsed chickpeas and 3 sliced green onions.
- Step 4: Pour the soy sauce mixture into the pan and toss everything for 2 minutes until the sauce thickens and coats the vegetables and chickpeas evenly. Drizzle 2 tsp sesame oil and stir to combine.
- Step 5: Remove from heat and sprinkle with 1 tbsp toasted sesame seeds before serving over steamed rice or noodles.
Frequently asked questions
How long does Vegetarian Chickpea and Vegetable Stir-Fry with Garlic Sauce take to make?
Total time is about 20 minutes (10 min prep + 10 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Vegetarian Chickpea and Vegetable Stir-Fry with Garlic Sauce?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Vegetarian Chickpea and Vegetable Stir-Fry with Garlic Sauce?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Vegetarian Chickpea and Vegetable Stir-Fry with Garlic Sauce for a different number of people?
The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Vegetarian Chickpea and Vegetable Stir-Fry with Garlic Sauce?
Asian vegetarian like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★★
Perfect for a quick weeknight dinner!
- ★★★★★
My family loved the garlic sauce, especially the kids!
- ★★★★★
This was delicious and so easy to make!
Related recipes
Equipment for this recipe
Top-rated tools to make this recipe successfully.
