Healthy Chickpea Recipe for a Vegetarian and Vegan Diet | Chickpea Vegetable Stir Fry
Healthy Chickpea Recipe for a Vegetarian and Vegan Diet | Chickpea Vegetable Stir Fry
???? Let me know in the comments if you enjoyed this Vegan Chickpea recipe?
▶️ RECIPE INGREDIENTS LIST: (3 servings approx.)
3 Tablespoon Cooking Oil (I have used Light Olive Oil)
130g / 1 Cup Onion - thinly sliced and cut in half
150g / 1 Cup Carrot - cut in 1/2 inch X 1/2 inch cubes
150g / 1 Cup Red Bell Pepper - cut in 1/2 inch X 1/2 inch pieces
250g / 2 Cups Zucchini - cut in 1 inch X 1 inch cubes
1+1/2 Tablespoon (or to taste) Garlic - finely chopped (3 to 4 garlic cloves)
2 Cups / 1 Can (540ml can) - Cooked Chickpeas (drained)
1/2 Tablespoon Dried Oregano
1/2 Tablespoon Paprika (NOT SMOKED)
Salt to taste (I have added total 3/4 teaspoon Pink Himalayan salt)
1/4 Teaspoon Cayenne Pepper (OPTIONAL)
Lemon Juice to taste (I recommend 1 to 1+1/2 Tablespoon of lemon juice)
10g / 1/4 Cup Parsley - finely chopped
Black Pepper to taste (I have added 1/2 teaspoon)
Drizzle of Olive Oil (I have added 1/2 Tablespoon of organic cold pressed olive oil)
▶️ METHOD:
To a heated pan add olive oil, onion, carrot, red bell pepper, salt and fry on medium heat until the vegetables are lightly browned and soft. It will take about 5 to 6 minutes. Adding salt to the vegetables will release it's moisture and help it cook faster, so please don’t skip it.
Once the vegetables are nicely fried, reduce the heat to low (to prevent the garlic from burning). Now add the finely chopped garlic and fry for about 30 seconds or so. Then add the zucchini, cooked chickpeas, dried oregano, paprika, cayenne pepper, and salt. Turn the heat to medium-high. Stir fry on medium-high to high heat (depending on the heat of your stove), until the chickpeas are fried and zucchini slightly cooked but still has a bite to it.
The intent here is to not over cook the zucchini but at the same time get the chickpeas nicely fried and that's the reason we are frying it on higher heat. It will take about 4 to 5 minutes.
✅ NOTE: Every stove is different so regulate the heat as required. If at any point you notice the pan is getting over heated, then reduce the heat.
Turn of heat. Add parsley, ground black pepper, generous amount of lemon juice and a drizzle of olive oil. Mix well. Serve hot with steamed rice, in a wrap or just as a warm salad.
▶️ IMPORTANT NOTES:
???? Adding salt to the vegetables will release it's moisture and help it cook faster so please don’t skip it
???? The intent here is to not over cook the zucchini but at the same time get the chickpeas nicely fried and that's the reason we are frying it on higher heat
???? Every stove is different so regulate the heat as required. If at any point you notice the pan is getting over heated, then reduce the heat.
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Welcome to the Official YouTube Channel of Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator ????
Here you will find easy and nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, and modern cuisines from around the world. I take pride in creating recipes and videos for your best viewing experience.
So, subscribe to my channel to stay up to date on the latest vegan recipes! Hit the bell to never miss a video!????
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Savory Vegetable Muffins (Vegan And Gluten-Free)
These savory muffins combine a tofu-based ‘vegan egg’ mixture with tons of veggies for a highly nutritional, protein-dense, flavor-packed healthy treat. The vegetable muffins are perfect as a grab n’ go snack, breakfast, or lunchbox treat for toddlers, kids, and adults alike! Plus, they’re naturally dairy-free, gluten-free, grain-free, vegan, low-carb, and can be made soy-free! ????
Printable recipe with instructions, substitutes, nutrition facts, and lots of helpful tips:
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???? My cookbook Simple and Delicious Vegan is out! I poured my heart and soul into this cookbook, and it contains many of my best recipes that I created over the last 7 years! It has:
???? 100 vegan AND gluten-free recipes for breakfast, lunch, dinner, and dessert, including sides, snacks, soups, sauces, salads, and bread - all with beautiful pictures, I took myself!
???? Metric and imperial measurements (cups, ounces, and grams).
???? Refined sugar-free and allergy-friendly recipes with substitutions for any irritating ingredients.
???? Ingredient shots, so you see what to buy - getting you cooking - and eating - faster!
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Ingredients
Veggie mixture:
1 tbsp oil
14 oz (400 g) veggies of choice finely chopped
1 tsp kala namak aka black salt
1/2 tsp onion powder
1/2 tsp garlic powder
1/8 tsp turmeric powder
Black pepper to taste
No egg mixture:
8.8 oz (250 g) firm silken tofu or chickpea tofu
1/2 cup (50 g) chickpea flour
1 tsp baking powder
2-3 tbsp (20-30 ml) dairy-free milk
2 tbsp nutritional yeast (optional)
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3 Healthy One Skillet Quinoa Recipes | Dinner Made Easy
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Sara Lynn Cauchon shares 3 new healthy one skillet quinoa recipes that are great for dinner.
Asparagus, Chicken & Quinoa Bake
Servings: 6
Calories per serving: 427
2 leeks, sliced
3 garlic cloves, minced
1 ½ cups quinoa
3 cups chicken broth
1 tbsp fresh thyme
1 tsp dried oregano
2 chicken breasts, cooked and shredded
2 cups asparagus, cut into 2” pieces
1 cup ricotta cheese
2 lemons
¼ cup fresh parsley, roughly chopped
1 cup parmesan, grated
salt and pepper to taste
2 tbsp butter
In an oven safe skillet on medium-high heat add butter. Add leeks and sauté for for 2-3 minutes, or until leeks soften. Add garlic and quinoa and cook for another minute. Add broth, thyme and oregano and bring to a boil. Cover pot and reduce to a simmer. Cook for approximately 15-20 minutes, or until quinoa is almost cooked through.
Stir in chicken, asparagus, ricotta cheese, the zest and juice of a lemon and parsley. Season with salt and pepper to taste. Top with parmesan and remaining lemon, sliced into rounds.
Bake in oven at 375ºF for approximately 15 minutes, or until cheese is slightly golden and quinoa is hot and bubbly.
Store in the refrigerator for up to 3 days.
Enjoy!
Turkey Quinoa Taco Skillet
Servings: 8
Calories per serving: 488
1 lb ground turkey
1 onion, finely diced
1 red pepper, diced
1 cup corn, fresh or frozen
2 garlic cloves, minced
1 jalapeno, minced
1 tbsp chili seasoning
1 tsp ground cumin
1 can black beans, rinsed and drained
1 cup quinoa
1 14oz can diced tomatoes
2 ½ cups chicken broth
salt and pepper to taste
1 cup cheddar cheese, grated
cilantro to garnish
oil
In an oven safe skillet on medium-high heat add oil. Add turkey and cook until slightly browned and almost cooked through. Add onion, red pepper, corn and cook for another minute. Add minced garlic, jalapeno chili powder, cumin and quinoa. Mix well. Add diced tomatoes, beans and broth. Bring to a boil and reduce to a simmer. Cook for 15-20 minutes, or until quinoa is mostly cooked through. Turn the heat off and top mixture with cheddar cheese and put the lid back on. Allow cheese to melt and serve immediately with cilantro and salsa.
Store in the refrigerator for up to 3 days.
Enjoy!
Garlic Shrimp & Quinoa
Servings: 8
Calories per serving: 315
1 onion, finely diced
4 garlic cloves, minced
1 chili, finely sliced (deseeded if desired)
1 tsp smoked paprika
1 ½ cups quinoa
3 cups chicken or vegetable broth
2 tbsp butter
2 cups broccoli florets
1 lb raw shrimp, peeled
1 lemon
2 tbsp butter
salt and pepper to taste
green onion for garnish
In a skillet on medium-high heat add butter. Add onion and cook for 3 minutes, or until slightly softened. Add garlic, chili and smoked paprika and cook until fragrant. Add quinoa and stir to combine. Add broth and season with salt and pepper. Bring the mixture to a boil then reduce to a simmer. Cover skillet and cook for 10-15 minutes, or until quinoa is cooked and liquid is mostly absorbed. Add broccoli florets and shrimp. Cover skillet and cook for an additional 5 minutes or until shrimp are cooked through. Season with lemon juice and garnish with sliced green onion.
Store in the refrigerator for up to 3 days.
Enjoy!
ABOUT THIS CHANNEL
I’m Sara Lynn Cauchon also known as The Domestic Geek! My goal is to help you eat well and live better with easy and delicious weekly recipes! I’m dishing our new videos every Monday and Thursday!
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COZY VEGAN SOUP RECIPES ‣‣ easy & healthy dinner ideas
Today we have 3 healthy winter breakfast recipes that are cozy, comforting and perfect for a chilly morning! These recipes are healthy, gluten-free and can also be made ahead, meal prepped and enjoyed all week long!
☆ HEALING CAULIFLOWER SOUP:
☆ TURMERIC CARROT SOUP:
☆ VEGAN POTATO LEEK SOUP:
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use code SIMPLYQUINOA and save:
3 FREE SMOOTHIES: daily-harvest.com
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15% OFF ADAPTOGEN POWDERS: rootandbones.com
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Eggplant Chickpea/Garbanzo Stew Recipe ???? Tasty + Easy to Make Vegan Stew in One Pot!
Chickpeas, or garbanzo, beans have been grown and eaten in the Middle East for thousands of years.
➡️ Let me show you a recipe on how to use this ingredient to create a tasty and easy-to-make vegan stew.
In this recipe, I used roasted eggplants and mixed them with fried onions, red and green bell peppers, a can of drained chickpeas, and more.
The eggplant compliments this dish as an excellent source of antioxidants to add to the fiber, protein, and iron from the chickpeas.
➡️ This wholesome vegan recipe is quick and easy to make with very simple ingredients you can serve to the whole family.
Not only is it healthy, but it’s a one-pot recipe, so you can keep your kitchen tidy and maximize space if you only have one burner!
???? What other chickpeas dishes do you like? (Aside from hummus!) Let me know in the comments below.
▶️ RECIPE INGREDIENTS: (4 to 5 servings)
3 to 4 tablespoons Light Olive Oil for fry the veggies
400g /4 Cups approx. Eggplant - chopped
200g / 1 +1/2 Cup approx. Onion - thinly sliced/chopped
200g / 1 +1/2 Cup approx. Red bell pepper - chopped
200g / 1 +1/2 Cup approx. Green pepper - chopped
1 Tablespoon Garlic - finely chopped - (4 to 5 garlic cloves)
2 Cups / 1 Can (540ml can) Cooked Chickpeas
1/4 Ground cumin
1/4 Paprika
1/4 Cayenne pepper
Salt to taste (I have added total 1+1/2 teaspoon of pink Himalayan salt)
125ml / 1/2 cup Strained Tomatoes / Passata / Tomato Puree
200g/ 1+1/4 Cup approx. Fresh Tomato - chopped
125 ml / 1/2 Cup water
Garnish:
Ground Black Pepper (I have added 1/2 teaspoon black pepper)
1/2 cup / 20g Parsley - finely chopped
Drizzle of Olive oil (I have added 2 tablespoon of organic cold pressed olive oil)
▶️ METHOD:
FRYING THE EGGPLANT: To a heated pan add 2 tablespoons of cooking oil, chopped eggplant, 1/2 teaspoon of salt and fry on medium high to high heat until it is nicely browned. We are trying to get rid of the moisture from the eggplant and roasting it at the same time so DO NOT cook on low heat otherwise the eggplant will turn mushy. Once roasted, remove from the pan and set aside.
To the same pan add 1 to 2 tablespoons of oil, onion, red and green bell pepper and fry on medium-high heat until the onion starts to caramelize/softens and the peppers are nicely fried and slightly charred.
Now add the cooked/drained chickpeas, chopped garlic, ground cumin, paprika, cayenne pepper, salt and fry the chickpeas on medium-high heat for another 3 minutes or until the chickpeas are nicely fried.
At any point if you notice the pan is getting over heated reduce the heat.
Add the strained tomatoes, roasted eggplant, fresh chopped tomatoes, water and mix well. Bring it to a boil and cover and cook on medium low heat for about 20 minutes. Once cooked uncover and turn the heat to medium high. Cook for another 2 minutes or until the stew slightly thickens. Turn off the stove and garnish with freshly ground black pepper, parsley and olive oil.
Mix well and serve it with your favourite kind of flatbread and a green side salad.
▶️ IMPORTANT TIPS:
- DO NOT fry the eggplant on low heat otherwise the eggplant will turn mushy
- Make sure to fry the onion, red and green bell pepper in enough oil (I added 2 tablespoons of oil) until it starts to caramelize/softens and the peppers are nicely fried and slightly charred. This process adds a of lot flavour to the dish so take the time and fry it well
- Every stove is different so regulate the heat as required. If at any point you notice the pan is getting over heated reduce the heat
*************
Welcome to the Official YouTube Channel of Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator ????
Here you will find easy and nourishing plant-based / vegan recipes for your everyday cooking. I draw my inspiration from centuries-old classics, traditional recipes, and modern dishes from every continent and have spared no expense when it comes to having the best equipment to create a sensory experience that is as near to being in my own kitchen as possible.
➡️ You'll hear every grain of seasoning fall, the crunch of every leaf of fresh veggies, and see every chop, stir, simmering pot, and more in HD and 4k quality.
My hope is that in addition to the health benefits our recipes will have on your body, you will also experience the therapeutic and almost meditational quality of preparing delicious vegan meals for yourself or for friends and family.
So, subscribe to my channel to stay up to date on the latest vegan recipes! Hit the bell to never miss a video!????
*************
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Subscribe to Food Impromptu here ⤵️
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The Jennifer Aniston Salad: Explained by Jennifer Aniston!
Jennifer Aniston explains what the Rachel salad was actually made of.
Full episode here:
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