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Chickpea Recipe: Garbanzo Beans Stirfry

Updated on April 9, 2013
Cardisa profile image

Carolee is a passionate writer with a love for learning and teaching. She is a published author, poet, blogger, and content creator.

I love garbanzo beans otherwise known as chickpeas. We used a lot of chick peas and I was running out of ideas for chickpeas recipes. Here are some chickpeas recipes that I had done before:

  • Humus - a dip or spread made from the legume.
  • Falafel - small cakes or pates made from chickpeas and served with a Tahini sauce.
  • Chickpea curry - I like using other vegetables in this.
  • Chickpea and chicken curry - combining chicken and chickpeas have been a winner at my table
  • Chickpea Korma - This is an adaptation of the South East Asian dish of chicken korma where the meat is cooked with turmeric and yogurt. I do the same with the chickpeas.
  • Roasted Garbanzo beans - this can be served as snack or served as an entree with roasted vegetables. Very healthy and tasty.
  • Ratatouille with chickpeas - If you know how to make the famous French summer vege stew just add some cooked chickpeas to the mix.
  • Chickpea vege stew - Similar to the Ratatouille but use other vegetables and spices.
  • Chickpea vege soup - Omit the meat and use the beans
  • Five bean salad with garbanzo beans - I like using red kidney beans, black beans, green peas and broad beans with some finely chopped parsley and a vinaigrette dressing.

This recipe is also an original creation. There might be others out there like it but when I threw this together, I had never seen another like it before. This dish can be had hot or chilled but I believe hot is better. Cold chickpea kinda eats too chalky.


5 stars from 1 rating of Vegetable Chickpea Stir Fry

Cook Time

Prep time: 10 min
Cook time: 20 min
Ready in: 30 min
Yields: 4

Ingredients

  • 2 cups cooked garbanzo beans/chickpea, (you may use canned, I prefer to cook my own)
  • 1/2 cup diced carrots
  • 1 medium green pepper, diced
  • 2 tbsp sliced olives
  • 1/2 medium onion, thinly sliced
  • 1/2 cup diced tomatoes
  • 3 garlic cloves, crushed in a mortar with pestle
  • 2 tbsp fresh rosemary leaves
  • 1/2 cup chopped fresh basil
  • 1 tsp dried parsley
  • 2 tbsps olive oil
  • Salt and pepper to taste

Instructions

  1. Heat oil in skillet on medium low.
  2. Add garlic and carrots and cook for two minutes stirring frequently.
  3. Add chickpea, rosemary and olives and stir fry another minute or until fragrant.
  4. Add pepper, dried herbs and basil. Stir.
  5. Salt and pepper to taste.
  6. Turn up the heat a tad, stir fry another minute or so then add tomatoes and onions. Toss and turn heat off after 30 seconds.
  7. For a complete meal add cooked pasta. Garnish with fresh parsley.

Garbonzo beans nutrition

Nutrition Facts
Serving size: 1 cup
Calories 269
Calories from Fat36
% Daily Value *
Fat 4 g6%
Saturated fat 0 g
Unsaturated fat 0 g
Carbohydrates 45 g15%
Sugar 8 g
Fiber 12 g48%
Protein 15 g30%
Cholesterol 0 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Additional Chickpea nutritional Information

Nutrient
Quantity per serving
DV
Vitamin A
44.3 IU
1%
Vitamin B6
0.2mg
11%
Vitamin C
2.1mg
4%
Vitamin E
0.6mg
3%
Vitamin K
6.6mcg
8%
Thiamin
0.2mg
13%
Riboflavin
0.1mg
6%
Niacin
0.9mg
4%
Folate
282mcg
71%
Pantothenic acid
0.5mg
5%
Choline
70.2mg
-
Calcium
80.4mg
8%
Iron
4.7mg
26%
Magnesium
78.7mg
20%
Phosphorus
276mg
28%
Potassium
477mg
14%
Sodium
11.5mg
-
Zinc
2.5mg
17%
Copper
0.6mg
29%
Manganese
1.7mg
84%
Selenium
6.1mcg
9%
Molybdenum
 
164%
Ttryptophan
 
43.7%

About Garbanzo beans

It is believed that garbanzo beans aka chickpeas aka Bengal grams or Egyptian peas were first cultivated in the Middle East about 7000 years ago approximately 3000 BC. It was the Spanish and Portuguese who introduced the legume to the rest of the world in the 16th century. Chickpeas are cultivated mainly by India, Mexico, Ethiopia, Turkey, Pakistan, Australia, Iran, Iraq and Canada.

There are two main varieties of chickpeas. One that is darker, smaller and has a rougher coating and the most popular is the lighter colour, with semi rough coat and bigger seeds.

Way back when, in ancient cultures, the chickpea was considered to be medicinal. These ancients associated chickpeas with curing of kidney diseases, milk production, stimulating menstruation and urine, increase in sperm count and many more conditions and ailments.

Now it has been discovered that chickpeas are not only nutritious and jam packed with vitamins and minerals but curbs the appetite as well. In recent studies it was proved that persons eating chickpeas felt fuller longer, ate less, consumed less processed foods and snacks.



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    • Cardisa profile image
      Author

      Carolee Samuda 5 years ago from Jamaica

      Thank you OM. I think you love it because of the touch of Asian flair in it....lol

    • Om Paramapoonya profile image

      Om Paramapoonya 5 years ago

      Wow, this sounds ridiculously yummy! I love your style of cooking. Bookmarked and rated way up :)

    • Cardisa profile image
      Author

      Carolee Samuda 5 years ago from Jamaica

      Hi Etherealenigma, no I haven't posted those recipes but I do have a chickpeas curry. I am going to post it soon if I haven't already so keep an eye out. Whenever I make chickpeas I will be sure to post the recipe. Thanks for stopping by.

    • Etherealenigma profile image

      Sandra M. Urquhart 5 years ago from Florida

      Sounds fab. I want to know if you posted the recipes for all those other chickpea inventions you listed at the beginning of the article, cause I'd like to see those as well. I'm really wanting a good curried chickpea recipe. Anyways...I pinned it.

    • Cardisa profile image
      Author

      Carolee Samuda 5 years ago from Jamaica

      Hi TToombs08, I hope you try out some of the ideas I mentioned, you won't be disappointed. Feel free to ask for any other recipe idea.

    • TToombs08 profile image

      Terrye Toombs 5 years ago from Somewhere between Heaven and Hell without a road map.

      I've only ever had them on salads or hummus. What wonderful ideas! I'll have to pick some up the next time I go to the store. Thank you, Cardisa! :) VUMS.

    • Cardisa profile image
      Author

      Carolee Samuda 5 years ago from Jamaica

      You are welcome. You may know the garbanzo beans by a different name where you are from.

    • laurent10 profile image

      laurent10 5 years ago from philippines

      oh i see im a filipina thats why i dont know that kind of receipe all i know is filipino dish... thanks

    • Cardisa profile image
      Author

      Carolee Samuda 5 years ago from Jamaica

      Hi Laurent10, chickpeas is another name for garbanzo beans. It is healthy and they are a tasty legume. Have a great day.

    • laurent10 profile image

      laurent10 5 years ago from philippines

      i don't know what is chickpeas but its looks so healthy and delicious.. thanks for share

    • Cardisa profile image
      Author

      Carolee Samuda 5 years ago from Jamaica

      Hi Sofs, thanks. I like trying new stuff. You can add more veges to your stir fry if you like.

    • sofs profile image

      sofs 5 years ago

      Interesting, a good variation from the normal. Thanks for sharing.

    • Cardisa profile image
      Author

      Carolee Samuda 5 years ago from Jamaica

      Hi Ruby, I thought you had gone off on vacation already. This recipe is so delicious, I make it at least once per month. Thanks for stopping by.

    • always exploring profile image

      Ruby Jean Fuller 5 years ago from Southern Illinois

      I love chickpeas, your stirfry looks delicious, and i know it's healthy..Thank's for the share

    • Cardisa profile image
      Author

      Carolee Samuda 5 years ago from Jamaica

      Hi Shalini, it is both healthy and delicious. Thanks so much for stopping by and leaving a comment.

    • Cardisa profile image
      Author

      Carolee Samuda 5 years ago from Jamaica

      Hey Vinaya, thanks for stopping by. I know people in the east eat a lot of chickpeas and other legumes. Isn't Nepal one of the countries that cultivate the crop?

    • Cardisa profile image
      Author

      Carolee Samuda 5 years ago from Jamaica

      Hi Judi, I am always sharing my vegetarian recipes and I will continue to do so after the contest. We eat vegetarian twice per week so I have to come up with something clever all the time..lol

    • shalini sharan profile image

      shalini sharan 5 years ago from Delhi

      wow this seems so delicious and healthy too

    • Vinaya Ghimire profile image

      Vinaya Ghimire 5 years ago from Nepal

      I love chickpea. We make similar kind of dish with a little variation. Thanks for sharing the history.

    • Judi Bee profile image

      Judith Hancock 5 years ago from UK

      My husband is vegetarian and I am always on the look-out for new recipes for us - this looks great! Pinned so that I can refer back to it.

      Voted up, shared etc.

    • Cardisa profile image
      Author

      Carolee Samuda 5 years ago from Jamaica

      Hi Rebeccamealey, I have never had vege chili. I must try that. Thanks for stopping by and I hope you like it when you do try it.

    • Cardisa profile image
      Author

      Carolee Samuda 5 years ago from Jamaica

      You are welcome Kyricus, and thank you for stopping by. Let me know how you like it.

    • Cardisa profile image
      Author

      Carolee Samuda 5 years ago from Jamaica

      Hi Susan, Chickpeas can be used in so many ways. I used it in salads too. Thanks for stopping by.

    • rebeccamealey profile image

      Rebecca Mealey 5 years ago from Northeastern Georgia, USA

      Interesting history on the garbanzo bean. I use them in veggie chili. I must now try them in stir fry .Sounds good!

    • Kyricus profile image

      Tony 5 years ago from Ohio

      I usually only use chick peas/garbanzo beans on salads; this is an interesting twist. I'll have to give it a try.

      Thank you.

    • Just Ask Susan profile image

      Susan Zutautas 5 years ago from Ontario, Canada

      Chickpeas are great! I'll have to try your stir-fry recipe as it sounds really good. I use a lot of chickpeas too but mainly in salads. I make a spinach salad with chickpeas.