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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 vegan recipe here:

Chickpea Onion Tomato Stir-Fry Recipe

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)

Cooking Directions

  1. Heat a saucepan over your stovetop, and when hot, add your olive oil.

  2. Sautée your onions in the pan for about 3 minutes, or until translucent.

  3. Toss in your tomatoes and garlic. Stir lightly, and let cook for another 3 minutes.

  4. 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.

  5. Add salt and pepper to taste, then serve over quinoa, brown rice, or whatever you have available in your pantry.


Products We Used


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