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    Home Β» Recipes Β» Chickpea Stir-Fry with Peanut Sauce (GF)

    Chickpea Stir-Fry with Peanut Sauce (GF)

    Jul 25, 2022 by The Pesky Vegan | 6 Comments

    60 shares
    Jump to Recipe >
    Canned Garbanzo Stir-Fry Pin

    Grab your garbanzos 'cos we're going for a wok – welcome to the wonderful world of the chickpea stir-fry.

    This vegan recipe features a delicious peanut butter sauce for a nutritious meal that's high-protein, meat-free, dairy-free, and gluten-free.

    Chickpea Stir-Fry with Peanut Sauce and Rice Noodles

    Ready in just 25 minutes, the centrepiece here is a humble can of chickpeas straight out of the store cupboard. I like to serve this stir-fry with rice noodles mixed through, but you could use whatever you prefer or happen to have lying around.

    Looking for more vegan stir-fry inspiration? Check out these recipes for teriyaki tempeh stir-fry, crispy tofu stir-fry, and fried cucumbers.

    I create new content every single week. Subscribe to keep in touch and get a free download of The Vegan Kitchen – My Top 10 Tips.

    Healthy Chickpea Stir-Fry with Chopsticks Overhead

    Jump to:

    • Chickpeas πŸ₯«
    • Nutrition 🌱
    • Ingredients πŸ“‹
    • Step by step πŸ“·
    • To serve 🍽️
    • FAQ ❓
    • Variations πŸ”€
    • Recipe πŸ‘¨β€πŸ³

    Can you use canned chickpeas in a stir-fry?

    You certainly can. Since tinned chickpeas have already been cooked during the canning process, they make for an easy, affordable, and nutritious addition to a stir-fry dish.

    You'll just want to make sure you drain the chickpeas before using in this recipe. Rinsing them quickly under water also helps to remove excess sodium.

    Are chickpeas good for you?

    Chickpeas are an incredibly healthy ingredient to include in your diet. Packed full of nutrients such as protein, fibre, manganese, and folate, they've also been shown to help prevent iron deficiency.

    To learn more, check out my beginner's guide to pulses and take a look at these recipes for crispy baked falafel, easy homemade hummus, three-bean salad, and vegan chickpea biryani.

    Chickpeas in Bowl with Spring Onions and Aromatics

    Is this dish healthy?

    There's certainly some fat in this stir-fry, but the combination of chickpeas and peanut butter also means it's high in plant-based protein and numerous other healthy nutrients.

    If you're concerned about sodium, you may want to exclude the tamari or use a low-sodium soy sauce (if not GF).

    In one serving of this recipe, you'll find:

    • Calories: 671 kcal
    • Protein: 20 grams (40% of RDA)
    • Fibre: 11 grams (46% of RDA)
    • Iron: 5 mg (28% of RDA)

    Amounts based on a third-party nutrition calculator.

    High-Protein Satay Stir-Fry with Chickpeas

    What you'll need

    Stir-fried chickpeas can be as simple or complex as you like. As long as you have the ingredients to make a decent peanut sauce, the rest is up to you. For this recipe, you'll need:

    • Canned chickpeas that have been drained and rinsed
    • Vegetables to add colour, flavour, and texture
    • Smooth peanut butter as the base of the stir-fry sauce
    • Accompaniments such as boiled rice or rice noodles
    List of Ingredients to Make Chickpea Stir-Fry

    How to make chickpea stir-fry

    Begin by preparing the ingredients for the stir-fry sauce. Add all these to a jug or bowl, mix well to combine, and set aside.

    Recipe Process Shot - Mixing Peanut Butter Satay Stir-Fry Sauce

    Heat a pan or wok on high heat and add the oil. Once hot, add in the spring onions, red pepper, mushrooms, mangetout, and drained chickpeas.

    Stir and/or toss regularly for 4-5 minutes or until the mushrooms and veg are starting to soften, then lower the heat and add the stir-fry sauce.

    Mix well and cook for a minute or so to heat through.

    Recipe Process Shot - Stir-Frying Chickpeas and Veg

    If necessary, add a little extra water (or cooking water from rice or rice noodles) to loosen the sauce in the pan.

    Adjust the seasoning, remove from the heat, and serve. If serving with noodles, you can drain these after cooking and mix through the stir-fry before serving.

    Recipe Process Shot - Mixing in Sauce and Adding Rice Noodles

    Serving suggestions

    Serve the chickpea stir-fry with your choice of boiled rice or noodles. Topping suggestions include sliced spring onions, sesame seeds, coriander leaves, chopped peanuts, and crispy chilli oil.

    I've used rice noodles since they're both quick to cook and gluten-free. If you want more dishes that involve rice noodles, check out these 5-minute peanut noodles, vegan Singapore noodles, vegan rice paper rolls, and this cold rice noodle salad.

    Stir-Fried Garbanzo Beans and Vegetables with Rice Noodles

    Recipe FAQ

    Can I use dried chickpeas?

    Tinned chickpeas are very convenient since they're already cooked, however you could also use dried chickpeas. These will have to be cooked in advance before using in this recipe – see my post on how to cook dried chickpeas for more info.

    Is this recipe gluten-free?

    To make this recipe gluten-free, be sure to use tamari (or GF soy sauce) and serve with GF sides such as boiled rice or rice noodles.

    How long will this keep for?

    Refrigerate the stir-fry and rice noodles for up to three days or freeze for up to three months.

    Variations and tips for chickpea stir-fry

    • Peanut butter: I like to use smooth peanut butter here since it's also acting as a thickener in the sauce.
    • Vegetables: For an easier option, simply replace the veg with a store-bought stir-fry pack.
    • Other additions: To take the stir-fry sauce in a slightly different direction, try ingredients such as tamarind paste or crispy chilli oil. 
    Rice Noodles, Coriander, Mange Tout, Red Pepper, Sesame Seeds, Mushrooms

    Hey you – let me know what you think

    If you made this recipe and enjoyed it – or did anything differently – I'd love to hear from you down below in the comments πŸ‘‡

    You can also find me and let me know on Instagram, Pinterest, and Facebook @thepeskyvegan πŸŒΏ

    Keep in touch

    Subscribe below to get your free download of The Vegan Kitchen – My Top 10 Tips, featuring 10+ pages of personal experience and advice to set you up for success with your plant-based cooking. πŸ‘‡

    More vegan recipe ideas

    If you liked this recipe, you may also enjoy:

    • Sweet Potato and Lentil Dal
    • Oven-Roasted Chickpeas
    • Grilled Teriyaki Tofu
    • Homemade Hummus
    • Hummus Pasta with Lemon and Basil
    • Chickpea and Cauliflower Coconut Curry
    • Tomato Tahini Pasta
    • Chickpea Waldorf Salad

    You can also check out my full list of vegan mains.

    Chickpea Stir-Fry with Chopsticks Overhead

    Chickpea Stir-Fry with Peanut Sauce (GF)

    The Pesky Vegan
    Grab your garbanzos 'cos we're going for a wok – welcome to the wonderful world of the chickpea stir-fry. This vegan recipe features a delicious peanut butter sauce for a nutritious meal that's high-protein, meat-free, dairy-free, and gluten-free.
    5 from 3 votes
    Rate this Recipe Print Recipe
    Prep Time 15 mins
    Cook Time 10 mins
    Total Time 25 mins
    Course Main Course
    Cuisine Asian-inspired, Gluten-free, Vegan
    Servings 2
    Calories 671 kcal

    Ingredients
     

    Stir-fried chickpeas

    • 1 tablespoon cooking oil (plus more if needed)
    • 2-3 spring onions, roughly chopped
    • Β½ red bell pepper, deseeded and sliced
    • 5 oz (150 g) mushrooms, sliced
    • 3 oz (80 g) mangetout (or other greens)
    • 1x 14 oz (400 g) tin chickpeas, drained and rinsed

    Stir-fry sauce

    • 2 tablespoons tamari (or soy sauce if not GF)
    • 1 tablespoon agave syrup (or maple syrup)
    • 1 lime, juiced
    • 2 teaspoons sesame oil
    • 1 garlic clove, minced
    • 1 inch piece of ginger, minced
    • 1 small red chilli, finely chopped (remove seeds for less heat)
    • 3 tablespoons smooth peanut butter
    • 2 tablespoons water (plus more as needed)

    Serving suggestions

    • Rice or rice noodles, cooked according to package instructions
    • Coriander leaves, sesame seeds, sliced spring onions
    Prevent your screen from going dark

    Instructions
     

    • Begin by preparing the ingredients for the stir-fry sauce. Add all these to a jug or bowl, mix well to combine, and set aside.
    • Heat a pan or wok on high heat and add the oil. Once hot, add in the spring onions, red pepper, mushrooms, mangetout, and drained chickpeas. Stir and/or toss regularly for 4-5 minutes or until the mushrooms and veg are starting to soften. If necessary, add a little extra oil to the pan to prevent sticking.
    • Once the mushrooms and veg have softened, lower the heat to medium. Give the stir-fry sauce a good stir and then add this to the pan. Mix well and cook for a minute or so to heat through.
    • If necessary, add a little extra water (or cooking water from rice or rice noodles) to loosen the sauce in the pan.
    • Remove from the heat and serve with rice or rice noodles, chopped coriander, sesame seeds, and sliced spring onions. If using noodles, you can drain these and mix through the stir-fry before serving.
      πŸ“Έ Recipe steps >
      πŸ“– Table of contents >
    Rate this recipe πŸ‘‡

    Notes

    Peanut butter: I like to use smooth peanut butter here since it's also acting as a thickener in the sauce.
    Greens: I've used mangetout but you could use other greens such as green beans, broccoli, sugar snap peas, etc. Just make sure all your veg is a similar size for cooking.
    Other additions: To take the stir-fry sauce in a slightly different direction, try ingredients such as tamarind paste or crispy chilli oil.
    Gluten-free: To make this recipe gluten-free, be sure to use tamari (or GF soy sauce) and serve with GF sides such as boiled rice or rice noodles.
    Storage: Refrigerate for up to three days or freeze for up to three months.Β 
    If you liked this recipe, you might also enjoy:
    • 5-Minute Peanut Noodles
    • Vegan Singapore Noodles
    • Teriyaki Tempeh Stir-Fry
    • Vietnamese-Style Rice Paper Rolls
    • Crispy Tofu Stir-Fry
    • Chana Masala (Chickpea Curry)
    • Moroccan Couscous with Chickpeas
    • Cold Rice Noodle Salad
    Β 
    * The nutrition info below is for one serving of the stir-fry with 2 oz (60 g) rice noodles (dry weight).

    Nutrition

    Calories: 671kcalCarbohydrates: 93gProtein: 20gFat: 27gSaturated Fat: 4gPolyunsaturated Fat: 8gMonounsaturated Fat: 13gTrans Fat: 0.03gSodium: 1404mgPotassium: 849mgFiber: 11gSugar: 15gVitamin A: 1615IUVitamin C: 87mgVitamin D: 0.1Β΅gCalcium: 109mgIron: 5mg
    Nutrition Facts
    Chickpea Stir-Fry with Peanut Sauce (GF)
    Amount Per Serving
    Calories 671 Calories from Fat 243
    % Daily Value*
    Fat 27g42%
    Saturated Fat 4g25%
    Trans Fat 0.03g
    Polyunsaturated Fat 8g
    Monounsaturated Fat 13g
    Sodium 1404mg61%
    Potassium 849mg24%
    Carbohydrates 93g31%
    Fiber 11g46%
    Sugar 15g17%
    Protein 20g40%
    Vitamin A 1615IU32%
    Vitamin C 87mg105%
    Vitamin D 0.1Β΅g1%
    Calcium 109mg11%
    Iron 5mg28%
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword canned chickpea stir-fry, gluten-free stir-fry, meat-free stir-fry
    Did you make this recipe?Leave a comment down below or tag me on Instagram @thepeskyvegan along with the hashtag #thepeskyvegan

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    « Vegan Raita with Cucumber and Mint
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      Recipe Rating




    1. Diane

      February 22, 2023 at 12:43 pm

      5 stars
      This is great - delicious and easy to produce. Will definitely be making this again (very soon!). Thank you.

      Reply
      • The Pesky Vegan

        February 24, 2023 at 8:27 am

        One of our favourites at home, thanks for the review!

        Reply
    2. LC

      December 02, 2022 at 10:06 am

      5 stars
      So good!

      Reply
      • The Pesky Vegan

        December 05, 2022 at 8:31 am

        Glad you enjoyed it – cheers for the review!

        Reply
    3. Vicky

      July 26, 2022 at 12:16 pm

      5 stars
      Another tasty quick recipe - great for a speedy and simple evening meal!

      Reply
      • The Pesky Vegan

        July 28, 2022 at 8:46 pm

        Glad you enjoyed, cheers for the review!

        Reply

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