Looking for a quick, nutritious, and incredibly satisfying meal? This Mushroom and Chickpea Stir-Fry has become my go-to recipe when I need something delicious on the table in under 30 minutes. The combination of meaty mushrooms and protein-packed chickpeas creates a hearty vegetarian dish that even meat lovers will appreciate. What I love most about this recipe is how it transforms simple pantry ingredients into a flavorful meal that’s both budget-friendly and packed with nutrients.
Ingredients
- 2 tablespoons olive oil
- 8 ounces mushrooms, sliced (cremini or button work great)
- 2 cans chickpeas (15 oz each), drained and rinsed
- 4 cloves garlic, minced
- 1 medium onion, diced
- 2 carrots, julienned
- 2 tablespoons soy sauce (use tamari for gluten-free option)
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- Salt and pepper to taste
- Fresh herbs for garnish (cilantro or parsley)
Instructions
- Heat olive oil in a large skillet or wok over medium-high heat until shimmering.
- Add onions and carrots, cooking for 3-4 minutes until the onions start to become translucent.
- Add mushrooms to the pan and cook for 5-6 minutes, stirring occasionally, until they release their moisture and begin to brown.
- Stir in minced garlic and cook for another minute until fragrant.
- Add chickpeas to the pan, stirring to combine with the vegetables.
- Pour in soy sauce and rice vinegar, stirring to coat all ingredients evenly.
- Cook for an additional 3-4 minutes until the chickpeas are heated through.
- Finish with a drizzle of sesame oil and adjust seasoning with salt and pepper.
- Garnish with fresh herbs before serving.
Cook Time and Serving Size
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Recipe Notes
- Make sure to pat the mushrooms dry before cooking to achieve better browning.
- Don’t overcrowd the pan – if needed, cook the mushrooms in batches for optimal browning.
- For extra texture, try crushing some of the chickpeas slightly with a wooden spoon while cooking.
- This stir-fry keeps well in the refrigerator for up to 3 days.
- Serve over rice, quinoa, or your favorite grain for a complete meal.
- For added heat, include a teaspoon of chili garlic sauce or sriracha.
- To make this recipe more substantial, add other vegetables like bell peppers or snap peas.
This versatile Mushroom and Chickpea Stir-Fry works perfectly for meal prep and can be customized based on what you have in your pantry. The key is getting a nice brown color on the mushrooms – it adds a deep, savory flavor that makes this dish truly special.
Mushroom and Chickpea Stir-Fry
Ingredients
- 2 tablespoons olive oil
- 8 ounces mushrooms sliced (cremini or button work great)
- 2 cans chickpeas 15 oz each, drained and rinsed
- 4 cloves garlic minced
- 1 medium onion diced
- 2 carrots julienned
- 2 tablespoons soy sauce use tamari for gluten-free option
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- Salt and pepper to taste
- Fresh herbs for garnish cilantro or parsley
Instructions
- Heat olive oil in a large skillet or wok over medium-high heat until shimmering.
- Add onions and carrots, cooking for 3-4 minutes until the onions start to become translucent.
- Add mushrooms to the pan and cook for 5-6 minutes, stirring occasionally, until they release their moisture and begin to brown.
- Stir in minced garlic and cook for another minute until fragrant.
- Add chickpeas to the pan, stirring to combine with the vegetables.
- Pour in soy sauce and rice vinegar, stirring to coat all ingredients evenly.
- Cook for an additional 3-4 minutes until the chickpeas are heated through.
- Finish with a drizzle of sesame oil and adjust seasoning with salt and pepper.
- Garnish with fresh herbs before serving.
