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Healthy Vegan Chickpea Onion Tomato Stir-Fry

Stir-fries are the perfect invitation to get creative with healthy plant foods in the kitchen! This time around, we opted for three simple, delicious ingredients: chickpeas (which has protein and iron), red onions (with their heart-healthy quercetin and high calcium content), and tomatoes (packed with their cancer-fighting antioxidant lycopene)!

We decided to go minimal with the herbs and spices, using only dried oregano, a bay leaf, garlic, salt, and pepper as our seasoning. Afterward, we paired it with a bed of fluffy fiber-filled quinoa! However, you can use whatever grain or starchy vegetables you have in your pantry.

If you’re going oil-free with this one, make sure to cook your veggies in 1/4 cup vegetable broth instead of olive oil. Some of the liquid will absorb into the chickpeas. Otherwise, check out our complete recipe here:

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Chickpea Onion Tomato Stir-Fry Recipe

Course: Main Course
Cuisine: American
Servings: 4 people
Calories: 54kcal

Equipment

  • Stovetop
  • Saucepan

Ingredients

  • 1 tbsp olive oil (or 1/4 cup vegetable broth)
  • 1 onion diced
  • 3 plum tomatoes roughly chopped
  • 2 cloves garlic minced
  • 1 bay leaf
  • 1/2 tsp dried oregano (or ground coriander)
  • 1 can chickpeas
  • salt to taste
  • pepper to taste

Instructions

  • Heat a saucepan over your stovetop, and when hot, add your olive oil.
  • Sautรฉe your onions in the pan for about 3 minutes, or until translucent.
  • Toss in your tomatoes and garlic. Stir lightly, and let cook for another 3 minutes.
  • Add your herbs (bay leaf and oregano/coriander), and cook for 10-15 minutes, stirring occasionally. Then, add your chickpeas, and let simmer for another 5-7 minutes.
  • Add salt and pepper to taste, then serve over quinoa, brown rice, or whatever you have available in your pantry.

Nutrition

Serving: 1cup | Calories: 54kcal | Carbohydrates: 5g | Protein: 1g | Fat: 4g | Saturated Fat: 1g | Sodium: 4mg | Potassium: 150mg | Fiber: 1g | Sugar: 2g | Vitamin A: 387IU | Vitamin C: 9mg | Calcium: 18mg | Iron: 1mg

Patricia Maroday

Hi I'm Patricia. Certified vegan lifestyle Coach. Iโ€™m here to help you eat more plants, discover ethical products, help the planet and feel amazing!

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Patricia Maroday

Hi I'm Patricia. Certified vegan lifestyle Coach. Iโ€™m here to help you eat more plants, discover ethical products, help the planet and feel amazing!