Chickpea Tofu Stir Fry with Spinach and Zucchini

Name: Chickpea Tofu Stir Fry with Spinach and Zucchini
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Ingredients: 4 tbsp olive oil (divided); 1 medium onion (about 1 cup diced); 14 oz chickpeas (canned, drained and rinsed); 450 gram tofu ( firm or extra firm ); 2 small zucchini (diced into ½ -1 inch cubes); 2 cups spinach; ½ tsp salt; pepper (ground, to taste); 1/2 lemon (juiced and zested)

5 from 1 vote

Dive into the vibrant flavours of this Chickpea Tofu Stir Fry. This diabetes-friendly recipe not only caters to a health-conscious lifestyle with its high fibre and protein content but also promises a deliciously satisfying meal that's as nutritious as it is flavourful, making it a perfect choice for anyone looking to enjoy a balanced and delightful dining experience.

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Preparation Level Quick & Easy

Servings –+

Preparation 15

Cook 20

Total 35

Why Diabetes Friendly?

High in fiber: Chickpeas and vegetables provide dietary fiber, which is beneficial for blood sugar management by slowing glucose absorption.
Rich in plant protein: Both chickpeas and tofu are excellent sources of protein, helping to maintain stable blood sugar levels and promote satiety.
Healthy fats: Olive oil adds monounsaturated fats, known for their heart-health benefits and potential role in improving insulin sensitivity.

Ingredients

▢ olive oil (divided) 4 tbsp
▢ onion (about 1 cup diced) 1 medium
▢ chickpeas (canned, drained and rinsed) 14 oz
▢ tofu ( firm or extra firm ) 450 gram
▢ zucchini (diced into ½ -1 inch cubes) 2 small
▢ spinach 2 cups
▢ salt ½ tsp
▢ pepper (ground, to taste)
▢ lemon (juiced and zested) 1/2

Cooking Tips

Tofu preparation: Pressing the tofu before cutting and cooking it helps to remove excess moisture, resulting in a better texture when sautéed.
Achieving a crust on chickpeas: Letting the chickpeas cook undisturbed allows them to develop a golden crust, adding texture and flavor to the dish.
Balancing flavors: The zest and juice of lemon add a bright, acidic contrast to the earthy flavors of the chickpeas and tofu, enhancing the overall taste of the dish.

Instructions

Cut the tofu and place it on a paper towel and carefully blot it dry a little.
450 gram tofu
In a large sauté pan, heat 2 tbsp oil over medium high heat until shimmering.
4 tbsp olive oil
Add onion and chickpeas and toss with oil. Sprinkle with some of the salt. Spread mixture over the pan so that the contents are in one layer. Let cook undisturbed for 3-4 minutes, toss and repeat. Do this a few times so that parts of the chickpeas develop a crust and become golden brown in spots (the onion will be the same). Remove to a heatproof dish.
1 medium onion, 14 oz chickpeas, ½ tsp salt
Put the pan back on the heat. Add 1 tbsp more of the oil and add tofu, toss to coat, and cook undisturbed until the tofu has crusted. Toss and allow the tofu to brown on a few sides. Sprinkle with a little salt. Remove the tofu and add it to the dish with the chickpeas and onions.
Put pan back on the heat, add the remainder of the oil, add zucchini, toss to coat, and sprinkle with a little salt and pepper. Cook until the zucchini is golden brown all over, about 3-4 minutes. Add the spinach by handful and toss until the spinach has wilted a little.
2 small zucchini, 2 cups spinach, pepper
Add the chickpea, onion, tofu mixture back to the pan with the zucchini and spinach, and gently toss through.
Add the zest and juice from one half of a lemon. Gently toss.
1/2 lemon
Remove to plater, sprinkle with pepper.

FAQ

Can I substitute another leafy green for the spinach?
Yes, kale, Swiss chard, or collard greens can be used instead of spinach, though cooking times may vary slightly.
What can I use if I don’t have extra virgin olive oil?
While extra virgin olive oil is preferred for its flavour, you can use another type of cooking oil like avocado or grapeseed oil, which also have high smoke points and health benefits.
Is there a way to make this dish spicier?
To add heat, include red pepper flakes when sautéing the onions and chickpeas or serve with a drizzle of hot sauce or chili oil.
How can I store leftovers?
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan over medium heat or in the microwave, adding a little water if necessary to prevent drying out.

Nutrition

Per serving

Calories: 383.4kcal

Carbohydrates: 36.9g

Fiber: 9.8g

Sugar: 9.9g

Fat: 19.1g

Saturated Fat: 2.6g

Trans Fat:

Protein: 19.2g

Nutrition Facts

Chickpea Tofu Stir Fry with Spinach and Zucchini

Amount per Serving

Calories

383.4

% Daily Value*

Fat

19.1

Saturated Fat

2.6

Sodium

389.8

Potassium

860.5

Carbohydrates

36.9

Fiber

9.8

Sugar

9.9

Protein

19.2

Vitamin C

32.2

Calcium

124.2

Iron

5.2

Magnesium

111.3

Zinc

2.6

* Percent Daily Values are based on a 2000 calorie diet.

Chickpea Tofu Stir Fry with Spinach and Zucchini

Why Diabetes Friendly?

Ingredients

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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