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Chickpea, Broccoli and Carrot Stir Fry, Protein Rich Recipe

 

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chickpea, broccoli and carrot stir fry recipe | chickpea vegetable salad | protein rich Indian chickpea sabzi | with 25 amazing images.

chickpea, broccoli and carrot stir fry is a nutritious and flavorful dish that combines vibrant vegetables and protein-rich legumes. This stir-fry not only offers a plethora of health benefits but is also quick and easy to prepare, making it a great option for busy weeknight dinners or meal prep.

Benefits of chickpea, broccoli and carrot stir fry

Chickpea : Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics.

broccoli : Broccoli is loaded with beta-carotene which converts to vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision.

Carrots : Carrots are great for the eyes.They relieve constipation, high blood pressure, have fibre and lower cholesterol.

The chickpea, broccoli and carrot stir fry is a super interesting way to top up your protein stores. It has varied textures, from the mealy texture of kabuli chana to the crunch of sautéed veggies, not to forget the fabulous aroma and flavour of sesame seeds.

This chickpea, broccoli and carrot stir fry is a delightful way to incorporate more vegetables and plant-based protein into your diet. With its colorful presentation and variety of textures, it's a dish that appeals to both the eyes and the palate. Plus, it can easily be modified with other vegetables or spices to suit individual preferences. Enjoy the blend of flavors while nourishing your body with this easy and wholesome meal!

chickpea, broccoli and carrot stir fry can be chilled and served as a healthy salad.

Pro tips for chickpea, broccoli and carrot stir fry: 1. Add 2 tsp sesame seeds (til). Sesame seeds add a nutty and slightly bitter flavor that complements the other ingredients in the stir-fry. These tiny white seeds are indeed a good source of protein.

Enjoy chickpea, broccoli and carrot stir fry recipe | chickpea vegetable salad | protein rich Indian chickpea sabzi | with step by step photos.

Chickpea, Broccoli and Carrot Stir Fry, Protein Rich Recipe recipe - How to make Chickpea, Broccoli and Carrot Stir Fry, Protein Rich Recipe

Tags

Quick SabzisIndian PartyNon-stick PanHigh FiberVitamin B6 DietB VitaminsProtein Rich foods for Pregnancy

Preparation Time:    Cooking Time:    Total Time:    Makes 4 servings

Ingredients


For Chickpea , Broccoli Stir Fry
1 1/2 cups soaked and cooked kabuli chana (white chick peas)
1 1/2 cups blanched broccoli florets
1 cup blanched carrot , diagonally cut
2 tsp coconut oil
2 tbsp sesame seeds (til)
2 tsp ginger (adrak) paste
2 tsp garlic (lehsun) paste
2 tsp finely chopped green chillies
salt and to taste
2 tbsp lemon juice
1 cup chopped spring onions
1 tsp dried mixed herbs

Method
For chickpea, broccoli and carrot stir fry
    For chickpea, broccoli and carrot stir fry
  1. To make {span class="bold1"}chickpea, broccoli and carrot stir fry{/span}, heat the coconut oil in a broad non-stick pan and add the sesame seeds, ginger paste and garlic paste and sauté for a few seconds.
  2. Add broccoli and carrot and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  3. Add the kabuli chana, green chillies, salt, black pepper powder, lemon juice, spring onions and dried mixed herbs. Mix well.
  4. Serve {span class="bold1"}chickpea, broccoli and carrot stir fry{/span} immediately.

Chickpea, Broccoli and Carrot Stir Fry, Protein Rich Recipe with step by step photos

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what is Chick Pea, Broccoli and Carrot Stir Fry made of ?
  1. What is Chickpea, Broccoli and Carrot Stir Fry made of ? See below image of list of ingredients for Chickpea, Broccoli and Carrot Stir Fry

soaking and cooking chickpeas
  1. To make the kabuli chana stir-fry wash and soak 3/4 cup of kabuli chana overnight in a deep bowl. Note that 3/4 cup kabuli chana will give you 2 cups soaked and cooked kabuli chana.
     
  2. In the morning, drain well using a strainer.
     
  3. Transfer the soaked chana to a pressure cooker. 
     
  4. Add the salt and 3 cup of water. 
     
  5. Pressure cook it for 4 to 5 whistles over a medium flame or until they are soft. Allow the steam to escape naturally and then carefully open the lid.
     
  6. Drain the boiled kabuli chana using a strainer.
     
  7. Soaked, cooked and drained kabuli chana.

making Chickpea, Broccoli and Carrot Stir Fry
  1. Heat 2 tsp coconut oil or oilve oil in a broad non-stick pan. Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.
  2. Add 2 tsp sesame seeds (til). Sesame seeds add a nutty and slightly bitter flavor that complements the other ingredients in the stir-fry. These tiny white seeds are indeed a good source of protein. Half of the daily requirement of calcium is fulfilled by consuming ½ cup of sesame seeds.
  3. Add 2 tsp ginger (adrak) paste. Ginger adds a pungent and slightly sweet flavor that complements the other ingredients in the dish.
  4. Add 2 tsp garlic (lehsun) paste. Garlic adds a pungent and savory flavor that complements the other ingredients in the dish.
  5. Sauté for a few seconds.
  6. Add 1 1/2 cups blanched broccoli florets. Broccoli adds a subtle sweetness and earthy flavor that complements the other ingredients in the stir-fry. Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision.
  7. Add 1 cup blanched carrot , diagonally cut. Carrots add a subtle sweetness and crunch that complements the other ingredients in the dish. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol.
  8. Cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  9. Add 1 1/2 cups soaked and cooked kabuli chana (white chick peas). Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics.
  10. Add 2 tsp finely chopped green chillies. Chilli sauce adds a spicy and tangy flavor that complements the savory taste of the vegetables.
  11. Add a little salt to taste.
  12. Add freshly ground black pepper (kalimirch) to taste.
  13. Add 2 tbsp of lemon juice.
  14. Add 1 cup chopped spring onions. Spring onions add a pungent and savory flavor that complements the other ingredients in the dish. The sulfur compounds in spring onions are known to keep blood pressure under check.
  15. Add 1 tsp dried mixed herbs.
  16. Mix it well.
  17. Serve chickpea, broccoli and carrot stir fry immediately.

pro tips for Chickpea, Broccoli and Carrot Stir Fry
  1. Add 2 tsp sesame seeds (til). Sesame seeds add a nutty and slightly bitter flavor that complements the other ingredients in the stir-fry. These tiny white seeds are indeed a good source of protein. Half of the daily requirement of calcium is fulfilled by consuming ½ cup of sesame seeds.
  2. Add 1 1/2 cups blanched broccoli florets. Broccoli adds a subtle sweetness and earthy flavor that complements the other ingredients in the stir-fry. Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision.
  3. Add 1 cup blanched carrot , diagonally cut. Carrots add a subtle sweetness and crunch that complements the other ingredients in the dish. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol.
  4. Add 1 1/2 cups soaked and cooked kabuli chana (white chick peas). Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics.

benefits of Chickpea, Broccoli and Carrot Stir Fry
  1. Chickpea, Broccoli and Carrot Stir Fry is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits (oranges, grapefruit and sweet lime), lemons, vegetables ( capsicum , broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 81% of RDA.
    2. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables (green peas , carrot, bitter gourd ), dals ( chana dal, urad dal , toovar dal) moong, oats, matki, whole grains . 45% of RDA.
    3. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal,  yellow moong dal, urad dal, toor dal , sesame seeds ). 41% of RDA.
    4. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curds), nuts ( almonds, peanuts, walnuts) , seeds, jowar, bajra, moong, matki, oats, ragi, whole wheat flour etc. 38% of RDA.
    5. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts ( almonds, peanuts, walnuts) and ragi. Required from kids to adults. 26% of RDA.
    6. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables ( spinach, broccoli,  kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals (  jowar, bajra, whole wheat flour, dalia). 23% of RDA.
    7. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, sesame seeds, Garden cress seeds (halim), capsicum, whole wheat flour ,  chana dal, moong, walnuts, masoor dal, brown rice ,  jowar, bajra. 20% of RDA.
    8. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 14% of RDA.
Nutrient values per serving
Energy189 cal
Protein7.5 g
Carbohydrates25.3 g
Fiber11.2 g
Fat6.5 g
Cholesterol0 mg
Vitamin A878.4 mcg
Vitamin B10.2 mg
Vitamin B20.1 mg
Vitamin B31.4 mg
Vitamin C32.5 mg
Folic Acid82.5 mcg
Calcium158.7 mg
Iron2.6 mg
Magnesium81.5 mg
Phosphorus226.7 mg
Sodium15.9 mg
Potassium445.5 mg
Zinc1.7 mg
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