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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

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Easy Sesame Noodles

Garlic Cheese Bread

 

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Teriyaki Stir Fry with Broccoli and Chickpeas



  • Author:
    She Likes Food

  • Prep Time:
    20 mins

  • Cook Time:
    20 mins

  • Total Time:
    40 minutes

  • Yield:
    4-6

  • Diet:
    Vegan

Description

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.

  • 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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Vegetarian Research

Zucchini Pizza Bites

These Zucchini Pizza Bites are packed with tons of zucchini with parmesan cheese and eggs for protein!  They’re perfect for lunch, dinner or a healthy afternoon snack!  Freezer friendly too!

Zucchini Pizza Bites on a plate with marinara sauce

 It’s back to school season and if you’re like me, you need all the healthy and filling lunch ideas you can get!  These Zucchini Pizza Bites are great because they can be enjoyed in a packed lunch, as an easy dinner or a healthy after school snack!

Zucchini was never a favorite vegetable of mine growing up, it has a lot of water in it and is rather tasteless when uncooked.  But, in the past few years I’ve discovered that it’s actually really delicious when sautéed until almost caramelized with a little salt.  Traditional Zucchini Pizza Bites consist of a big slice of zucchini with tomato sauce and cheese on it, but my version is way more kid friendly!

Grated zucchini before and after it's been cooked

ZUCCHINI PIZZA BITE RECIPE INGREDIENTS

  • Zucchini – You’ll need about 4 cups of zucchini for this recipe.
  • Parmesan cheese – I bought a block of parmesan cheese and used the fine side of the grater to grate it.  I found that finely grated parmesan mixed in nicely with the other ingredients.
  • Eggs – I used the eggs as a binder for this recipe and they also add some nice protein.  I have not tried this recipe with a vegan egg substitute but it probably would work.  They might just not to stick together quite as well.
  • Breadcrumbs – Any kind of bread crumbs or Panko will work.  You could also probably use almond meal or crushed nuts if you are grain free.
  • Seasoning – I used granulated garlic, dried herbs, salt and pepper.

showing how to make zucchini pizza bites

HOW TO MAKE ZUCCHINI PIZZA BITES

These Zucchini Pizza Bites only have a few ingredients and they’re so easy to make.  

  1. You start by grating your zucchini and then squeezing the water out of it.  Squeezing the water out is a really important step because zucchini has lots of water in it.  If you don’t squeeze it out then your pizza bites will be really soggy and not hold together well.
  2. After you sauté the zucchini until cooked through, you add it to a large bowl with the remaining ingredients and mix until combined.  The eggs help bind everything together so unfortunately I don’t think this recipe can be made without them.
  3. Then, you scoop the mixture into little balls and bake until cooked through.  They’re small so they don’t take long at all to cook and can be served warm or cold.  To get the whole pizza experience you dip them in some warm marinara sauce and they’re delicous!

easy zucchini pizza bites before and after being baked

RECIPE FREQUENTLY ASKED QUESTIONS

  • Can I make these vegan?  I personally have not made them vegan before, but they would probably work out if you used a vegan egg sub and vegan cheese.  They might not hold together as well though.
  • Can I make these gluten free?  Yes!  Just sub gluten free bread crumbs.
  • Can I use yellow squash instead of zucchini?  Sure!
  • Can I add additional veggies in?  Yes, just don’t add too many that the mixture is off.
  • Can I freeze these zucchini pizza bites?  Yes, you can freeze in an airtight container for up to 6 months.
  • How long do they last in the refrigerator?  I would say about 4-5 days in an airtight container.
  • Do they need to be heated up?  No, you can enjoy them cold, room temperature or you can heat them up in the oven or microwave.

Have another question that I didn’t answer?  Ask me below in the comments and I’ll get back to you ASAP!

close up of a zucchini pizza bite on a plate

Why Kids Will Love These Zucchini Pizza Bites

  • They taste like pizza!  The parmesan cheese and bread crumbs give them a really great pizza flavor and then you dip them in the marinara sauce for the whole pizza experience 🙂
  • They’re easy to eat.  They hold together really well, they’re not messy and can be enjoyed in just a few bites.
  • Even though there is only a few ingredients they have tons of flavor, but at the same time are mild enough for picky eaters.

Why Parents Will Love Them

  • Zucchini has a very subtle taste so although they’re packed with 4 cups of zucchini, your kids probably won’t even be able to tell you’re feeding them vegetables!
  • Aside from the zucchini, they’re also packed with cheese and eggs which adds lots of protein so these pizza bites will keep your kids feeling full for longer.
  • They’re great for meal prep!  You can make a batch at the beginning of the week and pack them in your kid’s lunches or re-heat them in the oven for an afternoon snack.
  • They’re freezer friendly.  Leave off the cheese on the top when baking them and then you can freeze them in an airtight container for up to 6 months.

CHECK OUT EXACTLY HOW I MAKE THESE EASY ZUCCHINI PIZZA BITES BELOW!

LOOKING FOR MORE SUMMER ZUCCHINI RECIPES?

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Orange Ginger Zucchini Noodles

Lower Carb Zucchini Noodle Spaghetti Bake

 

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Zucchini Pizza Bites



  • Author:
    She Likes Food

  • Prep Time:
    15 mins

  • Cook Time:
    15 mins

  • Total Time:
    30 minutes

  • Yield:
    18

  • Diet:
    Vegetarian

Description

These Zucchini Pizza Bites are packed with zucchini, eggs and parmesan cheese.  They’re great for snacks, appetizers and even lunch!


Ingredients

  • 4 cups grated zucchini
  • 1 teaspoon avocado oil
  • 1 1/4 cup finely grated parmesan cheese, divided
  • 2 large eggs
  • 1/2 cup breadcrumbs
  • 1/2 teaspoon granulated garlic
  • 1/2 teaspoon dried Italian seasoning
  • 1/4 teaspoon salt, heaping
  • 1/4 teaspoon black pepper
  • Marinara sauce for dipping


Instructions

  1. Pre-heat oven to 375 degrees F. Line a large sheetpan with a non-stick liner or parchment paper. Grate zucchini on the large side of a box grater and then place grated zucchini in a clean dish towel. Squeeze out as much water as you can.
  2. Heat a large pan over medium heat and add oil, zucchini and a pinch of salt. Cook zucchini until soft, 7-10 minutes. Add zucchini to a large bowl and let cool for a few minutes.
  3. Next, add in 1 cup parmesan cheese, eggs, bread crumbs, and seasonings. Mix until combined and then use a one tablespoon scoop to scoop the mixture into balls on the baking sheet. Use your fingers to press the mxiture down into a small disk and top with more parmesan cheese.
  4. Bake zucchini pizza bites until cheese is melted and they are cooked through, 12-15 minutes. Enjoy warm or cold with a side of marinara sauce.

Notes

Pizza bites can be refrigerated in an airtight container for 4-5 days and frozen in an airtight container for up to 6 months.

  • Category: Snack, Vegetarian
  • Method: Oven
  • Cuisine: American

Keywords: Zucchini Pizza Bites

The post Zucchini Pizza Bites appeared first on She Likes Food.

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