Quick Chickpea Stir-Fry

Author

The Eat MEE Newsletter
July 05, 2024

Happy Friday everyone,

I hope you've had a great week! Let's discover a tasty, cheap and easy high-protein dinner recipe, plus a delicious dessert.

Dinner Recipe: Quick Chickpea Stir-Fry

Description

A flavorful and protein-packed chickpea stir-fry that's quick to make and perfect for a weeknight dinner. This dish is rich in plant-based protein, vitamins, and minerals, and is perfect for a healthy, eco-friendly meal.

Serving Size

1 person

Nutrients (per serving)

  • Calories: 350

  • Protein: 15g

  • Carbohydrates: 45g

  • Fat: 12g

  • Fiber: 10g

Preparation Time

10 minutes

Cooking Time

15 minutes

Total Time

25 minutes

Ingredients List

  • 1 cup cooked chickpeas (or canned, drained and rinsed)

  • 1 cup mixed vegetables (e.g., bell peppers, carrots, snap peas)

  • 1 tablespoon olive oil

  • 1 garlic clove, minced

  • 1 tablespoon soy sauce

  • 1 tablespoon sesame oil

  • 1 teaspoon grated ginger

  • 1 teaspoon sesame seeds

  • Salt and pepper to taste

Equipment Needed

  • Large skillet or wok

  • Wooden spoon or spatula

Step-by-Step Instructions

  1. Heat Oil: Heat the olive oil in a large skillet or wok over medium-high heat.

  2. Cook Garlic and Ginger: Add the minced garlic and grated ginger, sauté for 1 minute until fragrant.

  3. Add Vegetables: Add the mixed vegetables and stir-fry for 5-7 minutes until they begin to soften.

  4. Add Chickpeas: Stir in the chickpeas and cook for another 3-4 minutes until heated through.

  5. Season: Add the soy sauce and sesame oil, stirring to coat the vegetables and chickpeas evenly.

  6. Finish: Sprinkle with sesame seeds, salt, and pepper to taste.

  7. Serve: Serve immediately, optionally with a side of rice or quinoa.

Tips and Variations

  • Variations: Substitute any vegetables you have on hand.

  • Protein Boost: Add tofu or tempeh for extra protein.

  • Flavor Twist: Add a splash of lime juice for a citrusy kick.

Serving Suggestions

Pair with steamed rice or quinoa for a complete meal.

Notes

Store leftovers in an airtight container in the fridge for up to 3 days.

Dessert: Banana Ice Cream

Description

A creamy, delicious, and guilt-free dessert made from just one ingredient - bananas. Perfect for satisfying your sweet tooth without any added sugar.

Serving Size

1 person

Nutrients (per serving)

  • Calories: 110

  • Protein: 1g

  • Carbohydrates: 27g

  • Fat: 0g

  • Fiber: 3g

Preparation Time

5 minutes (plus freezing time)

Freezing Time

2 hours or overnight

Total Time

< 2 hours 5 minutes

Ingredients List

  • 2 ripe bananas

Equipment Needed

  • Blender or food processor

  • Freezer-safe container

Step-by-Step Instructions

  1. Prepare Bananas: Peel and slice the bananas. Place the slices in a freezer-safe container and freeze for at least 2 hours or overnight.

  2. Blend: Transfer the frozen banana slices to a blender or food processor.

  3. Process: Blend until smooth and creamy, scraping down the sides as needed.

  4. Serve: Serve immediately as soft serve or freeze for an additional 1-2 hours for a firmer texture.

Tips and Variations

  • Flavor Variations: Add a spoonful of peanut butter, cocoa powder, or vanilla extract before blending.

  • Toppings: Top with fresh berries, nuts, or a drizzle of honey.

Serving Suggestions

Enjoy as a standalone dessert or as a topping for pancakes or waffles.

Notes

For a smoother texture, blend in small batches and ensure bananas are well-frozen.

Three Tips for Healthier, Eco-Friendly Eating

  1. Buy Local and Seasonal Produce:

    • Purchasing local and seasonal fruits and vegetables reduces your carbon footprint and supports local farmers. Seasonal produce is often fresher and more nutritious.

  2. Minimize Food Waste:

    • Plan your meals, use leftovers creatively, and compost kitchen scraps to reduce food waste. Proper storage of ingredients also helps keep them fresh longer.

  3. Choose Plant-Based Proteins:

    • Incorporate more plant-based proteins like beans, lentils, tofu, and tempeh into your diet. These options are often more sustainable and have a lower environmental impact compared to animal proteins.

If you found this Newsletter helpful, please refer us to your friends and family. We're just starting out and would love to grow our community.

Don’t forget,

Be carful when cooking.

See you next Friday!