Chickpea and Zucchini Stir Fry Recipe

What Is Chickpea and Zucchini Stir Fry?

This vibrant stir fry blends tender zucchini and protein-rich chickpeas into a quick, wholesome dish inspired by Mediterranean and Middle Eastern flavors. Characterized by its fresh vegetables, aromatic spices, and plant-based goodness, it’s both satisfying and nourishing.

What Makes This Recipe Anti-Inflammatory?

Chickpeas are a powerhouse of fiber and antioxidants, which help reduce inflammation by supporting gut health and neutralizing harmful free radicals. Meanwhile, zucchini contains essential vitamins and minerals like vitamin C and manganese, which contribute to the body’s natural anti-inflammatory response.

The use of turmeric and garlic, both known for their potent anti-inflammatory compounds, further enhances the healing qualities of this dish. Together, these ingredients work synergistically to help calm inflammation and promote overall wellness.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 medium zucchinis, sliced into half-moons
• 1 medium onion, finely chopped
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• ½ teaspoon smoked paprika
• Salt and freshly ground black pepper, to taste
• Fresh parsley, chopped (for garnish)
• Juice of half a lemon

Directions

Step 1

Heat olive oil in a large skillet over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.

Step 2

Stir in the minced garlic, turmeric, cumin, and smoked paprika. Cook for another minute until fragrant.

Step 3

Add the sliced zucchini to the skillet. Cook, stirring occasionally, until the zucchini softens but remains slightly crisp, about 6-7 minutes.

Step 4

Mix in the chickpeas and cook for an additional 3-4 minutes, allowing the flavors to meld. Season with salt and pepper to taste.

Step 5

Remove from heat and drizzle with fresh lemon juice. Garnish with chopped parsley before serving.

Nutrition Facts (per serving)

InflammaScore

1 Good! Very low inflammation potential

Q&A

Q1: What are the main ingredients in the Chickpea and Zucchini Stir Fry?
A1: The recipe highlights chickpeas and zucchini as the star ingredients, complemented by garlic, onions, olive oil, and a blend of spices for a flavorful, nutritious dish.

Q2: How long does it take to prepare and cook this stir fry?
A2: This dish is a quick and easy option, typically taking about 10 minutes for prep and 15 minutes to cook, making it perfect for a weeknight meal.

Q3: Can this stir fry be customized for different dietary preferences?
A3: Absolutely! It’s naturally vegan and gluten-free, and you can adjust the spices or add other veggies like bell peppers or spinach to suit your taste.

Q4: What makes chickpeas a great addition to this stir fry?
A4: Chickpeas add a hearty texture and plant-based protein, making the stir fry both filling and nutritious, ideal for a balanced vegetarian meal.

Q5: How should this dish be served for the best experience?
A5: Serve the chickpea and zucchini stir fry hot, either on its own, over rice or quinoa, or wrapped in a warm flatbread for a satisfying and wholesome meal.

This Chickpea and Zucchini Stir Fry recipe offers a vibrant, nourishing twist on weeknight dinners, blending wholesome ingredients with simple, fresh flavors. Whether you’re seeking a quick vegetarian meal or a nutritious side, this dish brings both ease and taste to your table.