Teriyaki chickpeas
Teriyaki Chickpeas combine protein-rich chickpeas with fresh vegetables, all coated in a rich teriyaki sauce. This quick and satisfying plant-based dish is perfect for any meal.
Cook time 20 min
Prep time 10 min
Ingredients:
2 tbsp vegetable oil1 onion
1 bunch broccoli
1 red pepper
1 tsp ginger
2 garlic cloves
1 cup teriyaki sauce
2 cups chickpeas
1 tbsp soy sauce
Teriyaki chickpeas are a delightful and nutritious dish perfect for any meal. Packed with protein from the chickpeas and loaded with the rich, savory flavors of teriyaki sauce, this recipe also includes fresh vegetables such as onion, broccoli, and red pepper. It's a delicious and easy way to enjoy a plant-based meal that's both satisfying and quick to prepare.
Instructions:
- Finely chop the onion.
- Cut the broccoli into small florets.
- Thinly slice the red pepper.
- Grate the fresh ginger.
- Mince the garlic cloves.
- Heat the 2 tbsp (27g) of vegetable oil in a large skillet or wok over medium-high heat.
- Add the chopped onion and sauté until translucent, about 5-7 minutes, stirring occasionally.
- Add the broccoli florets and sliced red pepper to the skillet.
- Stir frequently and cook for about 5-7 minutes, or until the vegetables are tender-crisp.
- Add the grated ginger and minced garlic to the skillet. Stir constantly for about 1 minute, until fragrant.
- Pour in the 1 cup (290g) of teriyaki sauce and 1 tbsp (18g) of soy sauce. Stir well to combine all the ingredients.
- Add the 2 cups (480g) of cooked chickpeas. Stir until everything is evenly coated with the sauce.
- Reduce the heat to medium-low.
- Let the mixture simmer for about 10-15 minutes, stirring occasionally, until the sauce has thickened slightly and the flavors have melded.
- Remove from heat and serve hot. You can enjoy the Teriyaki Chickpeas on their own, or serve them over a bed of rice or noodles for a more substantial meal.
Teriyaki chickpeas offer a delicious, nutrient-rich meal that combines the sweet and savory flavors of teriyaki sauce with fresh vegetables and protein-packed chickpeas. Perfect for a weeknight dinner or a healthy lunch, this dish is sure to become a favorite in your kitchen. Enjoy the harmonious blend of flavors and textures in every bite!
Teriyaki chickpeas FAQ:
You should simmer the chickpeas in the teriyaki sauce for about 10-15 minutes. This allows the sauce to thicken slightly and the flavors to meld.
If you don't have teriyaki sauce, you can use a combination of soy sauce, honey or brown sugar, and a splash of rice vinegar as a substitute for a similar flavor.
Yes, you can store leftover Teriyaki Chickpeas in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stove or microwave before serving.
A large skillet or wok is recommended for this recipe, as it allows enough space to sauté the vegetables and combine all ingredients comfortably.
The vegetables are done when they are tender-crisp, which usually takes about 5-7 minutes after adding them to the skillet. They should remain vibrant in color and not mushy.
Cooking Tips:
- Ensure you chop the vegetables evenly to allow for even cooking.
- For extra flavor, marinate the chickpeas in the teriyaki sauce for at least 30 minutes before cooking.
- Use fresh ginger and garlic to enhance the flavor profile.
- If you prefer a spicier dish, add a pinch of red pepper flakes or a dash of hot sauce.
- Serve the teriyaki chickpeas over rice or quinoa for a more filling meal.
- Garnish with sesame seeds or chopped green onions for an added touch of flavor and texture.
Nutrition Facts
4 ServingsCalories 270kcal
Protein 16g
Carbohydrates 45g
Fiber 11g
Sugar 22g
Fat 10g
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