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!
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.
How To Make Teriyaki Stir Fry
This recipe is so easy to make! There are just a few simple steps:
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.
To make the teriyaki sauce al you do is add all the sauce ingredients to a jar and mix until completely combined.
Then, add the sauce mixture and the chickpeas to the broccoli and cook until sauce thickens and will coat the back of a spoon.
Serve broccoli and chickpea mixture over rice, or your favorite grain and enjoy!
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!
This Teriyaki Stir Fry with Broccoli and Chickpeas is so easy to make and always a hit with my kids!
Ingredients
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
Instructions
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.
These flavorful Chipotle Black Beans are easy to make and can be used in many different ways. The chipotle peppers give these protein-packed black beans a spicy kick that really takes them to the next level. This freezer-friendly recipe can be enjoyed with rice, tortillas, or salads. Make a big batch today to have on hand all week long.
Beans are a huge part of my diet because they’re packed with protein and go so well in many different recipes. These Chipotle Black Beans are one of my favorite ways to prepare them. The chipotle peppers add a spicy kick and make these beans perfect for tacos, burritos, and so much more!
Why You’ll Love This Flavorful Black Bean Recipe
Easy to make – I use canned black beans for this recipe, so it comes together quickly, and you only need a handful of other ingredients you may already have. If you don’t already have the spices in your pantry, you can buy a packet of chili seasoning and add 3-4 teaspoons of it.
Versatile – These spicy black beans make a great side dish and are great with rice, tortilla chips, tacos, burritos, and salads. They can be enjoyed as a main dish or side.
Freezer friendly – I’m starting to stock up my freezer with healthy, protein-packed foods that can easily be thawed and used in various recipes. These black beans freeze well in bulk and in single-serving portions.
Why Your Body Will Love These Black Beans
Blood Sugar Regulation – Black beans are high in fiber and protein, giving them a low glycemic index. This means they digest slowly and don’t cause blood sugar levels to spike or rise too quickly. This makes black beans a healthy choice for people with diabetes who need to control their blood sugar levels more. They also keep you feeling full for a longer period of time since they digest slowly.
Heart Health – Beans contain a significant amount of soluble fiber, which helps decrease cholesterol absorption in the bloodstream. Lowering the “bad” cholesterol in the body can greatly reduce the chances of a stroke or heart attack.
Digestive Health – Beans are high in insoluble fiber, which helps bulk up the digestive system and prevent constipation. The fiber in beans also acts as a prebiotic that feeds the good bacteria in the large intestine and carries out toxins in the system.
Chipotle Black Bean Recipe Ingredients
Black Beans – I use canned black beans for this recipe, but homemade ones can easily be swapped. I don’t like my chipotle black beans to be too liquidy, so I drain off most of the extra liquid from the can before adding the beans into the pot.
Chipotle Peppers – Chipotle peppers are jalapeno peppers that have been dried and smoked. They’re spicy and usually come packed in adobo sauce or dried. I like to use both the chipotle peppers and the adobo sauce for this recipe. I really enjoy the flavor of the La Costena brand (pictured above).
Canned Tomatoes – I like to use fire-roasted canned tomatoes because they add so much extra flavor. For this recipe, I prefer the tomatoes to be chopped into small pieces, so I like to drain out most of the canned tomato liquid and then chop up the tomatoes before adding them in. That step is totally optional, though.
Onion & Garlic – Fresh onion and garlic add lots of flavor to these beans and will make your kitchen smell amazing while cooking them. They create a nice flavor base that all the other ingredients build on.
Jalapeno – I wanted to add some fresh jalapenos into this recipe since chipotle peppers are dried jalapenos. They add extra heat, so you can leave them out if you prefer.
Spices – These black beans are flavored with cumin, paprika, garlic powder, onion powder, and a pinch of cinnamon.
How To Make Spicy Chipotle Black Beans
Heat a large pan over medium heat and add 2 teaspoons olive oil and the diced onions, with a small pinch of salt. Cook onions until softened, 2 minutes. Next, add in the garlic and diced jalapeno and cook for another minute until the garlic is fragrant.
Add in the black beans, canned tomatoes, chopped chipotle peppers, spices, salt and pepper. Mix everything together and let the beans cook until they’re starting to simmer, stirring every minute or two. Use a potato masher or large fork to mash about half of the beans or until the desired texture is reached. Cook black beans for a minute or two more, until they’re slightly thickened, and then turn off the heat. Squeeze in some fresh lime juice and season with extra salt as needed.
Enjoy Chipotle Black Beans on their own or with rice. They can be added to tacos, burritos, nachos, and salads.
Recipe Frequently Asked Questions
This recipe is already both vegan and gluten-free.
Are these beans spicy? You can make these chipotle black beans as mild or spicy as you like. Add 2-3 chipotle peppers if you want them mild and 4-5 if you want spicy beans.
How should these beans be enjoyed? These chipotle beans can be used in many different ways, including on nachos, tacos, burritos, burrito bowls, with rice, or as a side dish.
How long do these beans last? If stored in an air-tight container in the refrigerator, they should last for about five days.
What is the best way to freeze these beans? I like to portion them out into 1-cup servings for the freezer to grab what I need to defrost. They can be frozen in a large container in bulk as well. Freeze for up to three months. Defrost in the refrigerator, on the kitchen counter, or in the microwave.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
These flavorful Chipotle Black Beans are easy to make and can be used in so many different ways. The chipotle peppers give these protein packed black beans a spicy kick that really takes them to the next level. This recipe is freezer friendly and can be enjoyed with rice, tortillas or in salads. Make a big batch today to have them on hand all week long.
Ingredients
2 teaspoons extra virgin olive oil
1/2 cup diced onion, I used white but any color will work
1–2 tablespoons diced fresh jalapeno, depending on how much heat you want
2–3 cloves garlic, minced
3 (15 oz) cans black beans, drained*
1/3 cup chopped chipotle peppers with adobo sauce, or more if you want more heat
1 (14.5 oz) can fire roasted tomatoes, I like to drain all the liquid out and then chop up the diced tomatoes into even smaller pieces (as pictured above)
2 1/2 teaspoons ground cumin
1 1/2 teaspoon paprika
1 teaspoon granulated garlic
1/2 teaspoon onion powder
1/4 teaspoon dried oregano
1 small pinch ground cinnamon, optional
Salt, to taste
Instructions
Heat a large pan over medium heat and add 2 teaspoons olive oil and the diced onions, with a small pinch of salt. Cook onions until softened, 2 minutes. Next, add in the garlic and diced jalapeno and cook for another minute, until garlic is fragrant.
Add in the black beans, canned tomatoes, chopped chipotle peppers, spices, salt and pepper. Mix everything together well and let the beans cook until they’re starting to simmer, stirring every minute or two. Use a potato masher, or large fork, to mash about half of the beans, or until desired texture is reached. Cook black beans for a minute or two more, until they’re slightly thickened and then turn off the heat. Squeeze in some fresh lime juice and season with any extra salt that is needed.
Enjoy Chipotle Black Beans by themselves or with rice. They can also be added to tacos, burritos, nachos and salads.
Notes
*I don’t like my chipotle black beans to be too liquidy, so I drain off almost all of the extra liquid from the bean cans and the canned tomatoes. You are welcome to leave some of that liquid in the recipe if you want your beans to be more on the soupy side.
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