Main Course

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This flavorful Garbanzo Broccolini Stir Fry requires only 9 ingredients and comes together in just 20 minutes. Naturally vegan, gluten-free, and packed with protein, this makes a perfect quick meal for a busy weeknight!

The beauty of a stir fry is that with just a few healthy ingredients and some simple flavorings, you can have a meal ready in minutes. Plus, with the exception of the broccolini, chances are you already have most of these ingredients in your pantry.

Ingredients

• Olive Oil
• Garbanzo Beans – I always use Eden Organic because there’s no added salt and their cans are BPA-free
• Broccolini – I love broccolini because of their tender stems and delicate flavor, but if you can’t find any, then broccoli makes a perfect substitute
• Coconut Aminos – A salty, savory sauce that contains only a third of the sodium as soy sauce
• Lemon Juice
• Garlic
• Toasted Sesame Oil – Use as a finishing oil at the end of cooking to add a deep, nutty flavor to the meal
• Green Onions
• Red Pepper Flakes

What’s The Difference Between Broccoli and Broccolini?

Although broccoli and broccolini look very similar, there are some key differences to keep in mind. Broccolini is actually a hybrid between broccoli and Chinese broccoli. Compared to broccoli, broccolini is smaller, as well as more tender and delicate. The smaller florets and thinner stalks make it well-suited to the quick cooking time in this recipe. Plus, broccolini has a pleasantly sweet taste and is less bitter than broccoli. However, if you don’t have broccolini available, then broccoli will certainly make a great substitute.

Instructions

It couldn’t be simpler to make this stir fry! Start with a large skillet or wok. I find that my Staub Perfect Pan is just the right size and shape for this recipe. Plus, ingredients don’t stick to the enameled cast-iron surface.

First, heat a bit of olive oil in your pan, then add the garbanzo beans and cook for about 5 minutes. The beans will start to get slightly crispy and will develop a bit of color. Next, add the broccolini, coconut aminos, and lemon juice, and stir often while cooking. After a few minutes, the broccolini will start to develop a bright green color. Next, add the garlic and cook for another minute, until the garlic softens and becomes fragrant. Finally, drizzle with some sesame oil, then top with some red pepper flakes and thinly sliced green onions as garnish.

Chef’s Tips

For convenience and time savings, I like to use canned garbanzo beans for this recipe. Just be sure that the can is BPA-free. Also, if possible, get beans with no added salt. Either way, be sure to rinse and drain the beans well before using.

Serving Suggestions

To turn this stir fry into a more filling meal, serve on top of brown rice, quinoa, or another grain of your choosing.

Storage Suggestions

Refrigerate leftovers in a closed storage container and use within 3 to 5 days.

More Quick And Easy Recipes

• Spicy Udon Noodle Soup
• Vegan Mexican Corn Salad
• Roasted Red Cabbage

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Garbanzo Broccolini Stir Fry

• Author: Alana Haldan
• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Total Time: 20 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Stir Fry
• Cuisine: American
• Diet: Vegan

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Description

This vegan Garbanzo Broccolini Stir Fry is high in protein and packed with flavor. Coming together in only 20 minutes, this makes a perfect quick meal for a busy weeknight!

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Ingredients

• 1 tsp olive oil
• 2 15-oz cans garbanzo beans, rinsed and drained
• 1 lb broccolini, cut into bite-sized florets
• 3 Tbsp coconut aminos
• 2 Tbsp lemon juice
• 4 cloves garlic, minced
• 1 Tbsp toasted sesame oil
• 1 green onion, thinly sliced
• 1/2 tsp red pepper flakes

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Instructions

1. Heat oil over medium heat in a large skillet or wok. Add garbanzo beans and cook for about 5 minutes, stirring often.
2. Add broccolini, coconut aminos, and lemon juice. Stir well to combine and continue cooking until broccolini begins to turn bright green, about 3 to 4 minutes.
3. Add garlic and stir to combine. Cook until garlic is fragrant and softened, about 1 minute.
4. Drizzle with sesame oil, then remove from heat. Divide between 4 bowls and garnish with green onion and red pepper flakes.

Keywords: vegan, gluten-free, stir fry, garbanzo beans

When I’m craving a healthy meal that I can really sink my teeth into, this Vegan Mexican Bowl is one of my favorite things to prepare. This delicious Mexican-inspired meal features a bed of crisp romaine lettuce topped with brown rice, black beans, and salsa. Cauliflower florets roasted in a fragrant blend of spices adds some heat to the dish. Next, slices of jalapeño peppers, creamy avocado, and crunchy pepitas are added. Finally, a squeeze of lime juice and a drizzle of vegan sour cream rounds out the satisfying meal.

It’s Time To Make A Vegan Mexican Bowl

I know that the thought of following a vegan diet can be intimidating. It certainly was for me when I first started out! After many years of following the Standard American Diet, it can feel confusing to know how to eat as a vegan. However, the concept of a Buddha bowl is a great help when it comes to making a delicious, nutritious meal quickly and easily.

Buddha bowls are a great way to put together an easy meal that checks off all the nutritional boxes. My basic formula for creating a Buddha bowl is as follows:

• A base of greens, like romaine, spinach, or arugula
• Grains, such as brown rice, farro, or quinoa
• Protein, such as beans, lentils, or tofu
• Raw, steamed, or roasted vegetables of your choosing
• A healthy fat source like avocado, nuts, or seeds
• A flavorful topping or sauce, such as salsa, guacamole, or hummus

The beauty of a Buddha Bowl is that it’s completely customizable. Mix and match your favorite ingredients, switch things up with different sauces and spices, and feel free to experiment! In this recipe, using spices like cumin, cayenne, and chili powder, as well as accompaniments like salsa, jalapeño peppers, and vegan sour cream, creates a Mexican-inspired bowl filled with bold flavors.

Bean Options

This recipe calls for cooked black beans. I know that plenty of people have a meal prep routine where they cook large batches of grains and beans each week, either on the stovetop or using an Instant Pot. If you’re in this situation, then more power to you! Having grains and beans prepped ahead of time means much of your work is already done for you in this recipe. However, if you’re short on time, simply use a can of black beans instead. In fact, I love using canned beans as a time saving option, provided that they are organic, made with no added salt, and come in a BPA free can. I love Eden Organic beans because they satisfy all three of those requirements, and are absolutely delicious. Plus, they use kombu seaweed in the preparation of their beans, which makes them easier to digest.

Regardless of whether you use canned beans or prepare your own, black beans boast impressive health benefits. Beans contribute to heart health and also offer antioxidant protection. Plus, beans are a wonderful vegan protein source, with a half-cup serving providing over 7 grams of protein.

This hearty dish is the perfect cross between a salad and a grain bowl. The spicy roasted cauliflower is complimented by creamy avocado and tangy vegan sour cream. All the ingredients come together to create a healthy and satisfying Mexican-inspired meal that will be loved by vegans and non-vegans alike.

Vegan Mexican Bowl

• Author: Alana Haldan
• Prep Time: 15 minutes
• Cook Time: 50 minutes
• Total Time: 1 hour 5 minutes
• Yield: 4 servings 1x
• Cuisine: Mexican

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Cauliflower is one of those subtle ingredients that acts as a blank slate, letting the spices and seasonings you use really shine. Here, chili powder, cumin, and cayenne transform the humble vegetable into a centerpiece of this meal. Roasting the cauliflower for a short time at high heat allows the florets to get crispy and caramelized.

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Ingredients

• 1 ¾ cups water
• 1 ½ tsp sea salt, divided
• 1 cup long grain brown rice
• 1 medium head cauliflower, cut into bite-sized florets
• 2 Tbsp olive oil
• 2 tsp chili powder
• 1 tsp garlic powder
• 1 tsp oregano
• ½ tsp ground cumin
• ¼ tsp cayenne
• 2 romaine hearts, chopped (about 8 cups)
• ¼ medium head red cabbage, shredded (about 2 cups)
• 1 ¾ cups cooked black beans, or 1 15 oz can black beans, rinsed and drained
• 2 avocados, sliced
• 1 cup salsa
• ¼ cup pepitas
• 2 jalapeños, thinly sliced
• 1 green onion, thinly sliced
• Vegan sour cream, optional
• 2 limes, cut into wedges

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Instructions

1. Preheat oven to 450° F.
2. In a medium pot, combine water and salt and bring to a boil. Add rice, then cover, lower heat to a simmer, and cook 40 minutes. Leaving lid on, remove from heat and let sit 10 minutes. Fluff with a fork and set aside.
3. Meanwhile, prepare the cauliflower. In a large bowl, combine cauliflower florets with olive oil, chili powder, garlic powder, oregano, cumin, cayenne, and remaining ½ tsp salt. Toss well to coat. Place on a parchment-lined baking sheet and bake until tender yet firm, about 15 minutes.
4. Divide romaine equally between 4 serving bowls, then add shredded cabbage, beans, rice, and cauliflower. Top with avocado, salsa, pepitas, jalapeños, green onion, and vegan sour cream, if desired. Serve with lime wedges.

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Here in California and in much of the country, we’re still in the throes of cold and stormy weather. If you ask me, the perfect way to combat the cold is to enjoy a warming bowl of stew or soup. Brimming with the bold flavors of harissa, preserved lemons, olives, and a wide assortment of spices, this Moroccan-Spiced Stew is the perfect winter meal!

Last Spring, I was lucky enough to have an overabundance of Meyer lemons growing in my garden. I decided to try my hand at making preserved lemons, which is a traditional ingredient used in Moroccan and Middle Eastern cooking. Essentially, preserved lemons are lemons that have been pickled in salt and their own juices. The simple preserving process involves quartering the lemons, rubbing them with salt, then packing them into jars. I used this recipe from Nourished Kitchen as a general guideline. The most important ingredient is patience, since the lemons need to ferment at room temperature for about a month.

Lemons are always one of my favorite ingredients to use, but preserving them really amps up their flavor to another level. The sourness of the lemons becomes more mellow during the fermentation process. You can use the peels in their entirety because they soften during the preservation process. Thus, the citrus oils found in the lemon peels provide an explosion of complex flavors. While I have experimented with using preserved lemons in sweet applications, they really shine when used in more traditional applications such as this Moroccan-spiced stew.

An extensive use of spices is a hallmark of Moroccan cuisine. In fact, the famed Moroccan spice blend called ras el hanout is said to contain twenty-seven different spices. Spices such as cinnamon, cumin, ginger, and turmeric make an appearance here in this rich and warming Moroccan-spiced stew. Moroccan stews, also called tagines, typically contain meat, but here garbanzo beans and cauliflower take center stage and create a hearty base that lets the variety of spices truly shine.

Moroccan-Spiced Stew With Garbanzo Beans And Cauliflower

• Author: Alana Haldan
• Prep Time: 20 minutes
• Cook Time: 40 minutes
• Total Time: 60 minutes
• Yield: 6 servings 1x
• Category: Dinner

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Description

This recipe makes extensive use of the spices and condiments typical of Moroccan cuisine. Moroccan stews, also called tagines, usually contain meat, but here garbanzo beans and cauliflower take center stage. Searing the cauliflower at the beginning of cooking may seem like an unnecessary step, but it actually provides a lot of extra flavor and texture to the entire meal.

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Ingredients

• ¼ cup coconut oil, divided
• 1 medium head cauliflower, chopped
• 1 large onion, diced
• 3 stalks celery, diced
• 3 carrots, diced
• 1 tsp sea salt, divided
• 1 tsp coriander
• 1 tsp cumin
• 1 tsp turmeric
• ½ tsp ginger
• ½ tsp sumac
• ¼ tsp cinnamon
• 28 oz can diced tomatoes
• 4 cups vegetable broth
• 2 15 oz cans garbanzo beans, rinsed and drained
• 1 preserved lemon, rinsed, seeded, and roughly chopped (see note)
• ½ cup green olives, roughly chopped
• ¼ cup harissa
• 1 medium lemon, zested and juiced
• 2 Tbsp arrowroot
• 2 Tbsp water
• ½ bunch flat leaf parsley, chopped
• ½ bunch cilantro, chopped

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Instructions

1. In a large dutch oven, heat 2 Tbsp of the oil over medium-high heat. When oil shimmers, add cauliflower and sear until golden and crispy, about 2 to 3 minutes. Flip and continue searing until all sides are crisped. When finished, place in a medium bowl and reserve.
2. Over medium heat, melt remaining 2 Tbsp oil in dutch oven. Add onion, celery, carrots, and ½ tsp of the salt and stir well to combine. Cover, reduce heat, and cook until vegetables are softened, about 5 minutes.
3. Add spices and remaining ½ tsp salt. Stir well and cook over medium-low heat until fragrant, about 5 minutes.
4. Add tomatoes, reserved cauliflower, and broth. Bring to a boil, then reduce heat and simmer until cauliflower is tender, about 15 minutes.
5. Add garbanzo beans, preserved lemon, green olives, harissa, lemon zest, and lemon juice and stir well to combine. Cook on medium heat until heated through, about 5 minutes.
6. In a small bowl, whisk arrowroot and water to create a slurry. Stir into the stew and cook until slightly thickened, about 3-5 minutes.
7. Stir in parsley and cilantro until well combined.

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Notes

Preserved lemons can generally be found in specialty markets and some grocery stores. If you have trouble finding them, you can substitute the zest and juice of one additional lemon.

A good burger is one of those summertime staples that evokes so much nostalgia, but they’ve often been either out of reach or simple unsatisfying for those of us who don’t eat meat. These days, us vegans are lucky to have a ton of different pre-made veggie burger options available at our fingertips. However, these are often very processed and full of unnecessary ingredients. As a Natural Chef, I always love to make my food from scratch, so I created this delicious Garbanzo Beet Veggie Burger to satisfy my burger craving!

What About Protein?

Having been vegan for over a year now, I’ve gotten quite used to people wondering where my protein comes from. I’m always happy to debunk the common misconception that people need to consume animal products in order to get enough protein in their diets. The fact of the matter is that plants are wonderful sources of protein! When I developed this Garbanzo Beet Veggie Burger, I made sure to include a variety of protein-rich whole food ingredients.

Garbanzo beans, sunflower seeds, and rice are all high-quality protein sources. Additionally, Forbidden rice (a deep purple heirloom rice variety) is extremely high in anthocyanins, which help protect against free radical damage. The ground flax seeds, in addition to acting as a binder, are a great source of omega-3 fatty acids. Oats and beets are both great sources of dietary fiber. Not only are these Garbanzo Beet Veggie Burgers delicious, but they are also nutritional powerhouses.

Powdered crimini mushrooms are the secret ingredient in these Garbanzo Beet Veggie Burgers. Dried mushrooms, ground into a powder in a spice grinder, help pack an umami punch to this meal. Additionally, grated beets lend an earthy flavor and dramatic hue to these beautiful burger patties.

These delicious burgers are truly a vegan dream come true! They’re wonderful served on a bun or lettuce wrap, or simply chopped up on top of a salad. The best part is that they’re hearty enough to stand up to all your favorite toppings. Personally, I love my Garbanzo Beet Veggie Burger topped with whole grain mustard, greens, and some tangy sauerkraut or kimchi.

Garbanzo Beet Veggie Burger

• Author: Alana Haldan
• Prep Time: 25 minutes
• Cook Time: 45 minutes
• Total Time: 1 hours 10 minutes
• Yield: 6 patties 1x
• Category: Main

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Description

Powdered crimini mushrooms are the secret to imparting a delicious umami flavor in these veggie burgers. Filled with beans, whole grains, and seeds, these burgers are loaded with protein and are full of flavor. The grated beet and forbidden rice lend a dramatic hue to these beautiful burger patties. You can serve on a traditional bun, make a lettuce wrap, or even make miniature patties to serve as appetizers.

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Ingredients

• 1 Tbsp olive oil
• 1 onion, finely diced
• 2 tsp sea salt, divided
• 4 cloves garlic, minced
• 1/4 cup plus 1 Tbsp water
• 2 Tbsp ground flax seed
• 1 cup cooked garbanzo beans
• 2 cups cooked Forbidden rice (see note)
• 1/2 cup finely grated beet
• 1 cup sunflower seeds
• 1/2 cup gluten free rolled oats
• .5 oz dried crimini mushrooms, powdered in spice grinder or food processor
• 3 Tbsp nutritional yeast
• 2 tsp oregano
• 2 tsp smoked paprika
• 1 tsp chipotle powder
• 1/4 cup tomato paste
• 2 Tbsp coconut aminos
• 1 Tbsp chickpea miso

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Instructions

1. Preheat oven to 375° F.
2. In a medium pan, heat olive oil over medium heat. When oil shimmers, add onions and 1/2 tsp of the salt. Cook, stirring often, until onion is softened and translucent, about 5 minutes. Add garlic, stirring often until fragrant, about 1 minute more. Remove from heat and set aside.
3. In a small bowl, add water and flax seeds and stir to combine. Set aside until mixture has thickened, about 5 minutes.
4. In a large bowl, add garbanzo beans and roughly mash with a potato masher until most beans are crushed but some chunks remain.
5. Add rice, beet, and reserved onion and garlic to the garbanzo beans and stir well to combine.
6. In a food processor, add sunflower seeds and pulse several times until coarsely chopped. Add rolled oats and pulse several more times. Mixture should still be chunky and not powdery. Add to garbanzo bean mixture and stir well to combine.
7. In a small bowl, mix mushroom powder, nutritional yeast, oregano, smoked paprika, chipotle powder, and remaining 1 1/2 tsp salt, stirring well to combine. Add to garbanzo bean mixture and mix well to incorporate.
8. In a medium bowl, add tomato paste, coconut aminos, and chickpea miso. Whisk well until combined, then add to garbanzo bean mixture. Add reserved flax mixture and mix very well until wet ingredients are well incorporated.
9. Form dough into 6 patties and place on a parchment-lined baking sheet. Bake for 40 to 45 minutes, until patties are firm and exterior is slightly crispy.

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Notes

This recipe calls for Forbidden rice, which is an heirloom variety of rice with a very deep purple color. If you can’t find this variety, brown rice can be substituted.