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Vegetarian Research


Corny as it sounds, this creamy lemon orzo is a legitimate one pot wonder. I generally love to complicate the heck out of my recipes and add a bunch of steps/ingredients for the sake of building flavour, texture etc., but this! This is different. It’s a complete meal that cooks in less than 30 minutes. The texture is super creamy and comforting. It has that most undoubtedly excellent flavour combination of lemon, garlic, and parsley. The remaining ingredients are also pretty chill and accessible!

The broccoli is browned up a bit and left alone for a few minutes, and then the creamy orzo and chickpeas are pumped up with flavour assists from shallots, garlic, lemon, and thyme (and some chili flakes if you love a bit of heat–you all know that I do!). A dreamy drizzle of cashew cream smoothes it all out and makes our finished orzo SO. LUSH.

This one is hard to mess up, and it’s so satisfying and delicious–it doesn’t matter what kind of eater you are. As always, I’m trying to make beautiful vegan food for everyone. I know and feel these strong shifts toward plant-based food happening in our world lately. It’s powerful! But I also recognize that some people are slow to change because of convenience, accessibility, and just personal preferences. Meeting halfway can seriously make a world of difference in terms of resources used. We need millions of people trying to change a few small things in their life; not a handful of people doing everything perfectly.

Hope you enjoy this pot of creamy carbs! 😀 Sending a big hug this week.


NOTES: As with any recipe on my site that requires vegetable stock, I’d highly recommend making your own using my method.
-This recipe may behave differently with a gluten-free orzo or other tiny pasta. Regular wheat-based pasta lets off a lot of creamy starch. If you’re using GF pasta, I’d start with only 1 ½ cups of the vegetable stock and add more as it cooks if necessary.
-If you’re allergic to nuts, you can substitute the cashew cream with ½  cup of any unsweetened non-dairy creamer/rich milk. Coconut milk might be a bit weird here, so soy would be preferable.
-Definitely make some vegan “parm” to go with this!

¼ cup raw cashews, soaked for at least 2 hours and drained
⅓ cup filtered water
1 tablespoon nutritional yeast
1 tablespoon + 1 teaspoon olive oil, divided
4 cups small broccoli florets
sea salt & ground black pepper, to taste
1 shallot, finely diced (about ¼ cup diced shallot)
2 cloves of garlic, minced
3 sprigs of thyme, leaves minced
1 teaspoon lemon zest
pinch of chili flakes, optional
½ lb (227 grams) orzo pasta
1 ½ cups cooked chickpeas, drained and rinsed (from about one 15oz can)
2 cups vegetable stock, plus extra
1 tablespoon fresh lemon juice
big handful flat leaf parsley, chopped

In an upright blender, combine the drained cashews, filtered water, and nutritional yeast. Blend on high until you have a smooth cream and set aside.

Place a braiser-style pot or Dutch oven over medium heat. Once it’s hot, add 1 teaspoon of the olive oil.

Add all the broccoli to the pot and scatter it out into a single layer. Press it down and leave it for 4 full minutes, or until browning occurs on the underside of the florets and broccoli is turning bright green. The exterior should be ever-so-slightly softened. Season the broccoli with salt and pepper, lightly toss, and then transfer to a bowl and set aside. It will continue cooking and this is totally fine.

Wipe out the pot and return it to the heat. Add the remaining olive oil and swirl it around. Add the shallot to the pot and stir. Cook shallots until softened and translucent, about 4 minutes. Add the garlic, thyme, lemon zest, and chili flakes (if using). Stir and cook until the garlic is quite fragrant, about 30 seconds to 1 minute. Add the orzo pasta and stir to coat in the seasoning and shallots. Add the chickpeas, stir to combine, and then season the mixture liberally with salt and pepper.

Add the vegetable stock to the pot and stir. Bring the creamy lemon orzo to a boil and then simmer until orzo is soft, about 8 minutes, stirring and scraping the bottom of the pot often. The orzo will want to stick to the bottom of the pot! Just keep stirring and adding more vegetable stock if necessary. You want to keep the consistency nice and fluid.

Once the orzo is soft and the mixture is starting to get creamy, add the cashew cream to the pot and stir to combine. Add the lemon juice to the creamy lemon orzo and stir. Add the broccoli back in and stir. Bring the creamy lemon orzo back up to a simmer. Check the dish for seasoning and adjust if necessary (more salt, lemon etc). Stir in the chopped parsley and serve immediately with vegan “parm” and extra chili flakes.

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Vegetarian Research

Teriyaki Stir Fry with Broccoli and Chickpeas

This Teriyaki Stir Fry with Broccoli and Chickpeas is so easy to make and you might be surprised at how much your child will love it!  It’s great for a vegan family dinner!

A big bowl of Teriyaki Stir Fry in a bowl over rice

 Does your child like broccoli?  I feel like broccoli is the quintessential vegetable that you think of when you think of something kids don’t like.  But, thankfully I have found quite the opposite!  I asked my three year old what kind of recipe I should make for the blog and he said, “Something with broccoli and chickpeas.” so I came up with this Teriyaki Stir Fry and he at so much!  He even asked for more broccoli 🙂

I make teriyaki stir frys a lot because they’re so easy to make and great for when you have a bunch of vegetables that need to be used up.  I always have the ingredients on hand for my go-to stir fry sauce and the kids love it.

Teriyaki Stir Fry Recipe Ingredients

  • Broccoli – You can use fresh or frozen.  I usually have fresh broccoli on hand but if you don’t, frozen is great too.
  • Chickpeas – I just used one can of pre-cooked chickpeas.  You could also use another bean you like, tofu or tempeh.  I like to use canned beans because they help make this recipe super quick to make.
  • Teriyaki Sauce – To make this recipe even easier you could always use a good quality store-bought teriyaki sauce but it’s also so easy to make at home!  My teriyaki sauce recipe just has a few ingredients, including: toasted sesame oil, tamari, maple syrup, water, ginger, garlic and cornstarch.

Showing how to make teriyaki stir fry with broccoli and chickpeas

How To Make Teriyaki Stir Fry

This recipe is so easy to make!  There are just a few simple steps:

  1. Start by sautéing the broccoli in a little bit of oil with some salt.  You then add in a little bit of water to help the broccoli steam.
  2. To make the teriyaki sauce al you do is add all the sauce ingredients to a jar and mix until completely combined.
  3. Then, add the sauce mixture and the chickpeas to the broccoli and cook until sauce thickens and will coat the back of a spoon.
  4. Serve broccoli and chickpea mixture over rice, or your favorite grain and enjoy!

Close up view of teriyaki stir fry over rice

Why Kids Will Love This Teriyaki Stir Fry

I obviously can’t say 100% that your children will like this meal, but if you’re trying to get them to eat more veggies, this stir fry is a good way to do that! 

  • The broccoli is cooked until it’s soft so it’s easy for little teeth to eat, unlike        raw broccoli.
  • The teriyaki sauce is sweet and flavorful, which I’m pretty sure is my son’s favorite thing about it 🙂
  • I serve it over rice, which is usually a favorite of all kids!  You could also serve it over cauliflower rice, my son can’t even tell the difference.
  • My son loves chickpeas so he gets excited about eating anything with chickpeas in it!

This Teriyaki Stir Fry with Broccoli and Chickpeas is so versatile.  You can add in any veggies you have that your children enjoy.  If you child doesn’t like chickpeas, you could easily substitute tofu or chicken.  I also love to use this recipe as a meal prep lunch for my husband and I.  I hope you and your family enjoys this!

Close up view of vegetable stir fry

Looking For More Easy Kid Friendly Recipes?

The Best Vegan Orange Chicken

Tofu Broccoli Pasta

Crispy Tofu Nuggets

Easy Sesame Noodles

Garlic Cheese Bread



Teriyaki Stir Fry with Broccoli and Chickpeas

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    She Likes Food

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This Teriyaki Stir Fry with Broccoli and Chickpeas is so easy to make and always a hit with my kids!


2 teaspoons olive oil
6 cups broccoli florets
1/4 teaspoon salt
1/3 cup water
1 (15 oz) can chickpeas, drained and rinsed
White rice or cauliflower rice for serving with, optional
Teriyaki Sauce:
1/3 cup water
1/3 cup tamari, I like to use low sodium
1/4 cup pure maple syrup
1/4 cup toasted sesame oil
1 clove garlic, finely grated
1 1/2 teaspoons finely grated ginger
1 1/2 teaspoons arrowroot starch
1 teaspoon toasted sesame seeds


  • Heat a large skillet over medium heat and add olive oil, broccoli and salt. Cook for a minute and then pour in water, cover and let steam until water has cooked off and broccoli is tender, about 7 minutes.
  • Make the teriyaki sauce while the broccoli is cooking. Add all sauce ingredients to a jar and mix until combined.
  • Add the chickpeas in with the broccoli and pour the sauce over. Cook until sauce has thickened, 5-7 minutes. Serve stir fry over rice and enjoy.

  • Category: Dinner, Vegan
  • Method: Stovetop
  • Cuisine: Asian

Keywords: Teriyaki Stir Fry

The post Teriyaki Stir Fry with Broccoli and Chickpeas appeared first on She Likes Food.

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