A vibrant, protein-packed, and fiber-rich plant-based stir-fry designed to support blood sugar control and overall wellness.
Why It Works for Diabetics
- Chickpeas are an excellent source of complex carbs, protein, and fiber, which help prevent blood sugar spikes.
- Non-starchy vegetables add volume and nutrients without significantly impacting glucose levels.
- Olive oil and sesame oil provide heart-healthy fats that slow carbohydrate absorption.
- Low-sodium tamari or soy sauce adds umami without excessive salt.
Ingredients (Serves 2–3)
Base:
- 1 can (15 oz) low-sodium chickpeas, drained and rinsed
- 1 tablespoon olive oil or avocado oil
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 1 small zucchini, sliced into half-moons
- 1 carrot, peeled and julienned
- 1/2 cup snap peas or green beans
- 2 garlic cloves, minced
- 1 teaspoon fresh ginger, minced
- 2 green onions, chopped
- 1 tablespoon sesame seeds (optional, for garnish)
Sauce:
- 2 tablespoons low-sodium soy sauce or tamari
- 1 tablespoon rice vinegar or apple cider vinegar
- 1 teaspoon sesame oil
- 1/2 teaspoon cornstarch (optional, for a thicker sauce)
- 1 tablespoon water
- Pinch of red pepper flakes (optional, for heat)
Instructions
Step 1: Make the Sauce
In a small bowl, whisk together soy sauce, vinegar, sesame oil, water, cornstarch (if using), and red pepper flakes. Set aside.
Step 2: Sauté Chickpeas
- In a large non-stick skillet or wok, heat olive oil over medium-high heat.
- Add the chickpeas and cook for 4–5 minutes, stirring occasionally, until lightly browned. Remove and set aside.
Step 3: Stir-Fry the Vegetables
- In the same pan, add garlic, ginger, and green onions. Sauté for 1 minute.
- Add broccoli, bell pepper, carrot, zucchini, and snap peas. Stir-fry for 4–6 minutes until veggies are tender-crisp.
- Return the chickpeas to the skillet.
Step 4: Add Sauce
Pour the sauce over the stir-fry. Stir well to coat everything evenly. Let cook for another 2–3 minutes until sauce thickens slightly and everything is heated through.
Step 5: Serve
Serve hot, garnished with sesame seeds if desired. This dish can be eaten as-is or served over a small portion of quinoa or cauliflower rice.
Nutrition Info (Per Serving, Approximate)
| Nutrient | Amount |
|---|---|
| Calories | 280–320 kcal |
| Carbs | 32–36g |
| Fiber | 10–12g |
| Net Carbs | 20–24g |
| Protein | 12–15g |
| Total Fat | 10–12g |
| Saturated Fat | <2g |
| Sodium | <400mg (low-sodium soy sauce) |
Tips for Diabetics
- Watch portion sizes. Though chickpeas are healthy, stick to about ½ cup per meal to avoid overloading on carbs.
- Balance with greens. Add a side salad with leafy greens, cucumber, and vinegar-based dressing for extra fiber and crunch.
- Avoid sugary sauces. This version avoids honey or sugar-based stir-fry sauces to maintain glycemic control.
Recipe Variations
- Spicy Peanut Chickpea Stir-Fry: Add 1 tablespoon natural peanut butter to the sauce and 1 tsp sriracha.
- Lemon-Garlic Twist: Replace soy sauce with lemon juice and herbs for a Mediterranean take.
- With Tofu or Tempeh: Add cubed tofu or tempeh for extra protein without affecting blood sugar significantly.