Teriyaki chickpeas
Savor the delightful flavors of Teriyaki Chickpeas, a quick and healthy recipe featuring chickpeas simmered in a savory teriyaki sauce, combined with fresh broccoli, red pepper, onion, and a touch of ginger and garlic. Perfect for an easy weeknight dinner!
- 24 Apr 2024
- Cook time 20 min
- Prep time 10 min
- 2 Servings
- 9 Ingredients
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.
Ingredients:
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.
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.
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!
| Nutrition Facts | |
|---|---|
| Serving Size | 920 grams |
| Energy | |
| Calories 540kcal | 22% |
| Protein | |
| Protein 30g | 21% |
| Carbohydrates | |
| Carbohydrates 90g | 26% |
| Fiber 22g | 58% |
| Sugar 44g | 42% |
| Fat | |
| Fat 20g | 24% |
| Saturated 1.71g | 6% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 88ug | 9% |
| Choline 160mg | 28% |
| Vitamin B1 0.46mg | 38% |
| Vitamin B2 0.58mg | 45% |
| Vitamin B3 4.94mg | 31% |
| Vitamin B6 2.22mg | 131% |
| Vitamin B9 320ug | 80% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 340mg | 377% |
| Vitamin E 1.53mg | 10% |
| Vitamin K 320ug | 265% |
| Minerals | |
| Calcium, Ca 300mg | 23% |
| Copper, Cu 0.77mg | 0% |
| Iron, Fe 8mg | 77% |
| Magnesium, Mg 250mg | 58% |
| Phosphorus, P 700mg | 56% |
| Potassium, K 2030mg | 60% |
| Selenium, Se 12ug | 22% |
| Sodium, Na 6440mg | 430% |
| Zinc, Zn 3.65mg | 33% |
| Water | |
| Water 750g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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