Interested in starting a vegan plant-based diet but overwhelmed by the information overload? You’re not alone. Many black women over 50 are exploring a healthier, vegan, plant-based lifestyle but struggle with where to begin, may not enjoy cooking, or have limited cooking skills. With so many vegan options available, finding simple, healthy, and quick recipes—ideal for solo cooking—can seem challenging. Fear not! Here’s an easy, delicious, healthy, and oil-free recipe for your taste buds and health. It’s a perfect start to your vegan plant-based diet. Listed below are the items you’ll need to make this delightful dish.
Broccoli & Chickpeas Stir-fry
Ingredients:
- One medium broccoli head, cut into small florets.
- One cup cooked, dry chickpeas (Checkout this great article on how to cook chickpeas on the stovetop or in an instant pot)
- Five cloves garlic, minced
- Salt and pepper to taste (Optional)
- 2 tbsp. water (for sautéing)
- One onion, diced
- One tablespoon of minced fresh ginger
- One teaspoon of onion powder
- One teaspoon paprika
- 1/2 teaspoon smoked paprika
- 1/4 cup of low-sodium vegetable broth
- Black pepper & sea salt to taste (Optional)
- Cayenne pepper (Optional)
Brown Sauce Ingredients:
- Two tablespoons of gluten-free tamari or gluten-free soy sauce
- Two tablespoons of rice vinegar or balsamic vinegar
- Two tablespoons maple syrup or any other sweetener (or agave syrup as an alternative)
- One tablespoon cornstarch (or arrowroot powder for thickening and gluten-free option)
- 3/4 cup of low-sodium vegetable broth
- One teaspoon of garlic powder
- One teaspoon of onion powder
Cooking Instructions:
- Heat a large pan over medium heat. Sprinkle a few drops of water to test whether the pan is hot enough. The pan is ready if the water forms beads that dance around without evaporating quickly.
- Add diced onions, ginger, and minced garlic. Sauté for about 1 minute until the garlic is fragrant. Add drops of water to prevent sticking.
- Add all the spices and a drop of water to prevent sticking.
- Add the broccoli florets and 1/4 cup of vegetable broth. Fry until the broccoli is tender, not soft, stirring occasionally.
- While cooking broccoli, prepare the brown sauce: Combine broth, soy sauce, vinegar, maple syrup, and cornstarch in a medium bowl and whisk.
- Pour the sauce and chickpeas into the pan with the broccoli mixture.
- Bring the sauce to a simmer over high heat.
- Taste and add more seasoning if you like. Add more cornstarch to thicken (if desired)
- Serve alone or with cooked brown rice or quinoa. Bon appetite!
Why this recipe?
- Simplicity: No fancy ingredients or complicated steps. It’s straightforward and fuss-free.
- Speed: Ready in under 30 minutes. Perfect for a quick lunch or a hassle-free dinner.
- Portion: Ideal for solo dining or can easily be doubled for meal prep or a family.
- Gluten-Free and Egg-Free: This dish is suitable for those with gluten sensitivities or egg allergies, making it versatile for various dietary needs.
- Low in Calories: This meal is light on calories but full of flavor, helping you manage your weight without feeling deprived.
- High in Protein: This dish is rich in protein, thanks to the chickpeas, which are essential for muscle repair and overall health.
- Delicious: Despite its health benefits, this meal does not compromise on taste.
This recipe is an excellent choice for anyone new to a vegan plant-based diet or those looking to add more vegan dishes to their meals. It’s easy, healthy, and tasty, simplifying the shift to vegan eating and making it enjoyable.
Explore our collection of previous vegan recipe articles for more delightful and easy-to-prepare meals!
We’d love to hear how this recipe turned out for you! Please share your experiences and any feedback in the comments below.
Join Our Community
Join our supportive community today with a simple click! Subscribing is easy—follow the link to our homepage and enter your email address. We’re dedicated to embracing positive life changes. Don’t miss out on being part of this empowering journey.
Disclaimer
The content on this blog is for informational purposes only. It is not professional advice and should not replace consultation with a health care professional. RBL Wellness & Beauty LLC, or I am not liable for any direct, indirect, incidental, consequential, or any other damages arising out of or connected with the use of the information provided on this site, including recipes, advice, and tips.
Affiliate Disclosure
As an Amazon Associate, I earn from qualifying purchases. This blog contains affiliate links, meaning I may receive a small commission at no extra cost if you purchase through these links; this helps support the blog and allows me to continue to create content like this. Thank you for being so supportive!
#vegan, #veganrecipes, #plantbased, #eathealthy, #blackwomenwellness, #vegetables, #vegetarian
