Mushroom and Chickpea Stir-Fry

This Mushroom and Chickpea Stir-Fry is a quick, hearty dish with savory mushrooms and protein-packed chickpeas in a zesty, garlicky sauce. Perfect for healthy weeknight dinners, it’s vegan, gluten-free optional, and ready in under 20 minutes.

Why You’ll Love This Recipe

This Mushroom and Chickpea Stir-Fry is a vibrant, wholesome dish that brings bold flavors and satisfying textures to your plate in no time. Earthy mushrooms and nutty chickpeas soak up a savory, tangy soy-ginger sauce, creating a protein-rich meal that’s both nourishing and delicious. Ready in under 20 minutes, it’s ideal for busy weeknights, meal prep, or a quick lunch. This vegan stir-fry is endlessly customizable—add heat, extra veggies, or serve over grains for a heartier dish. Naturally adaptable for gluten-free diets, it’s budget-friendly, packed with nutrients, and perfect for anyone craving a fast, flavorful, plant-based meal that doesn’t skimp on taste or satisfaction.

Recipe Tips and Tricks

• High Heat Cooking: Ensures mushrooms caramelize and chickpeas crisp up without steaming.
• Drain Chickpeas Well: Removes excess liquid for better texture and sauce adhesion.
• Slice Mushrooms Evenly: Uniform pieces cook consistently and absorb flavors.
• Taste Sauce First: Adjust soy, ginger, or honey for perfect balance before adding.
• Use a Wok: Large surface area promotes even, quick cooking.
• Thicken Sauce: Add cornstarch slurry for a glossy, clingy finish.
• Don’t Overcook: Keep veggies tender-crisp for best texture.
• Garnish Fresh: Add green onions or sesame seeds just before serving for vibrancy.

Yield: 4 Servings

Mushroom and Chickpea Stir-Fry

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Savory stir-fry with mushrooms and chickpeas in a zesty soy-ginger sauce.

Prep Time 10 minutes

Cook Time 10 minutes

Additional Time 2 minutes

Total Time 22 minutes

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tbsp fresh grated ginger
• 1 tbsp toasted sesame oil
• 1 tbsp vegetable oil (for cooking)
• 1 tsp cornstarch (optional, for slurry)
• 1 tsp honey
• 1 tsp toasted sesame seeds (optional)
• 2 tbsp chopped green onions
• 3 cloves garlic, minced
• 3 tbsp low-sodium soy sauce
• 8 oz cremini or shiitake mushrooms, sliced
• Salt and pepper to taste

Instructions

1. Prep Ingredients: Clean mushrooms with a damp cloth; slice thinly. Drain and rinse chickpeas thoroughly.
2. Make Sauce: In a small bowl, whisk soy sauce, honey, ginger, and cornstarch (if using) with 1 tbsp water.
3. Taste Sauce: Adjust with more soy for saltiness or honey for sweetness—perfect your flavor balance.
4. Heat Wok: Warm sesame oil and vegetable oil in a large wok or skillet over high heat.
5. Cook Mushrooms: Sauté mushrooms 4-5 minutes until golden and slightly caramelized; remove and set aside.
6. Crisp Chickpeas: Add chickpeas to wok; stir-fry 2-3 minutes until slightly crispy and warmed through.
7. Add Garlic: Stir in garlic and mushrooms; cook 1 minute until fragrant.
8. Pour Sauce: Add sauce to wok; toss 1-2 minutes until thickened and glossy.
9. Check Seasoning: Taste and add salt or pepper if needed for a final flavor pop.
10. Serve: Garnish with green onions and sesame seeds; serve hot over rice or enjoy solo.

Notes

• Use a wok or large skillet for high-heat, even cooking.
• Dry chickpeas with a towel for extra crispiness when frying.
• Leftovers are great in wraps or as a grain bowl topping.
• Serve immediately to enjoy crisp textures and vibrant flavors.

Nutrition Information

Yield

4

Serving Size

1
Amount Per Serving Calories 105Total Fat 7gSaturated Fat 1gUnsaturated Fat 6gSodium 6140mgCarbohydrates 11gFiber 3gSugar 2gProtein 3g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

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Ingredients Notes

• Mushrooms (8 oz): Cremini or shiitake for umami; sliced for quick cooking.
• Chickpeas (1 can, 15 oz): Drained, rinsed; adds protein and heartiness.
• Soy Sauce (3 tbsp): Low-sodium for control; tamari for gluten-free.
• Garlic (3 cloves, minced): Fresh for bold aroma; powder (½ tsp) as substitute.
• Ginger (1 tbsp, grated): Fresh for zesty kick; ground (½ tsp) as alternative.
• Sesame Oil (1 tbsp): Toasted for nutty depth; vegetable oil if unavailable.
• Honey (1 tsp): Balances savory notes; agave or maple syrup for vegan.
• Cornstarch (1 tsp, optional): For glossy sauce; mix with 1 tbsp water.
• Green Onions (2 tbsp, chopped): Fresh garnish; chives as substitute.
• Sesame Seeds (1 tsp, optional): Toasted for crunch and visual appeal.

Variations and Substitutions

• Protein Swap: Use tofu, tempeh, or edamame instead of chickpeas.
• Gluten-Free: Swap soy sauce for tamari or coconut aminos.
• Veggie Add-In: Include broccoli, bell peppers, or snap peas for variety.
• Spicy Boost: Add ½ tsp red pepper flakes or sriracha for heat.
• Vegan: Naturally vegan; use agave instead of honey.
• Low-Carb: Serve solo or with cauliflower rice instead of grains.
• Nutty Crunch: Add peanuts or cashews for extra texture.
• Sauce Twist: Use hoisin or oyster sauce (non-vegan) for different flavor.

Storage Options

• Refrigerator: Store in airtight container up to 3 days.
• Freezer: Not recommended; chickpeas and mushrooms lose texture.
• Reheating: Warm in skillet over medium heat; microwave softens texture.

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