Spiced Chickpea and Vegetable Stir-Fry

This recipe for Spiced Chickpea and Vegetable Stir-Fry isn't just a treat for your taste buds. It's also packed with brain-boosting benefits, thanks to the power of fiber.

The chickpeas and vegetables in this dish work together to support overall brain health. A diet high in fiber helps to maintain optimal digestive function, which in turn plays a crucial role in brain health. The gut-brain axis is the communication network between the digestive system and the brain. By promoting a healthy gut microbiome, a high fiber diet supports healthy cognitive function and supports overall mental well-being.

Servings: 4

Prep time: 15 minutes

Cook time: 20 minutes

Total time: 35 minutes

Ingredients:

• 1 1/2 cups cooked chickpeas (or one 15-ounce can, drained and rinsed)
• 2 cups broccoli florets
• 1 medium red bell pepper, thinly sliced
• 1 medium yellow squash, cut into half-moons
• 1 cup snow peas, trimmed
• 1 medium onion, thinly sliced
• 3 cloves garlic, minced
• 1 tablespoon freshly grated ginger
• 1/4 cup soy sauce
• 2 tablespoons hoisin sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon ground turmeric
• 1/4 teaspoon cayenne pepper (optional, adjust to taste)
• 2 tablespoons vegetable oil
• Salt and pepper, to taste
• 2 green onions, thinly sliced (for garnish)
• 1 tablespoon sesame seeds (for garnish)
• Fresh cilantro leaves (for garnish)
• Lime wedges (for serving)

Instructions:

1. Prepare the sauce: In a small bowl, whisk together soy sauce, hoisin sauce, rice vinegar, honey, ground cumin, ground coriander, ground turmeric, and cayenne pepper. Set aside.
2. Heat a large wok or skillet over medium-high heat. Add the vegetable oil and swirl to coat the surface. Once the oil is hot, add the onion and cook for 2-3 minutes until softened and slightly translucent.
3. Add the garlic and ginger to the skillet, and cook for another 30 seconds, stirring constantly to prevent burning.
4. Add the broccoli, red bell pepper, yellow squash, and snow peas to the skillet. Stir-fry for 5-6 minutes until the vegetables are tender to crisp, depending on your preference.
5. Stir in the cooked chickpeas and the prepared sauce. Cook for an additional 3-4 minutes, allowing the sauce to thicken slightly and the chickpeas to heat through.
6. Season with salt and pepper to taste. Remove from heat.
7. Transfer the chickpea and vegetable stir-fry to a serving platter or individual plates. Garnish with green onions, sesame seeds, and fresh cilantro leaves. Serve with lime wedges on the side for added brightness.

Optional: You can serve this Spiced Chickpea and Vegetable Stir-Fry over steamed rice, quinoa, or noodles for a complete meal. Note:  hoison sauce can be substituted with one tablespoon of teriyaki sauce if necessary.