Sweet and Sour Chickpeas

By Jessica Swartz March 21, 2023 26 mins read 87 Views

This quick and easy sweet and sour chickpeas dish is perfect for a busy evening.

This sweet & sour chickpeas recipe is for you if you love sweet and sour takeout.

This recipe is quick and easy to make, but it's packed with flavor. You'll want to grab a pen immediately to add it to the meal rotation.

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Why This Dish Will Make You Smile

Simple

This recipe is so easy! Only 10 ingredients, ready in less than 20 minutes.

Pantry Ingredients

Most people have all the ingredients on hand, making this a staple meal in their pantry. It's a meal that I will make again and again if I have all the ingredients at hand.

Nostalgia

It's our passion to cook meals that bring back fond memories. This recipe is for you if you loved sweet and sour sauces and used to eat takeout a lot.

Sweet and Sour Ingredients:

Get your ingredients together!

Here are some notes on the ingredients, before we move onto the detailed recipe.

Chickpeas We use canned chickpeas which have been drained and rinsed. If you prefer to make your own dried chickpeas, just prepare them before you start this recipe
Garlic and Onions - These are the aromatics that will give the dish its flavor.
Coconut sugar - This dish will need a sweet ingredient, so we're using coconut sugar.
Apple Cider Vinegar The vinegar's tang helps to balance the sweetness and acidity of the tomatoes
Cornstarch helps make our sauce thick
Soy sauce We prefer to use low sodium soy sauces so that the saltiness doesn't overwhelm.
Ketchup- Using ketchup makes this recipe faster than using tomato paste

Variations and Substitutions:

Chickpeas You could substitute with broccoli, tofu or seitan.
Coconut Sugar You can also use brown sugar or granulated sugar. You can also use liquid sugars such as maple syrup, date syrup, or agave.
Apple Cider Vinegar Lemon juice or white vinegar could be used
Cornstarch can be substituted for arrowroot powder
Soy Sauce - Coconut aminos, liquid aminos and tamari can be subs

Step-by-Step Instructions:

In a small bowl, combine coconut sugar, vinegar and soy sauce. Stir together.

Combine the cornstarch with water in a separate bowl and mix well. Mix cornstarch slurry in a sauce bowl. Set aside.

Cook the onions and peppers until softened. Stir in the chickpeas, then continue to cook.

Mix the sauce with the vegetables and stir.

Cook the sauce until it thickens and bubbles.

Serve with your choice of vegetables and/or grains like rice, quinoa or couscous. Add sesame seeds or green onions to top it off.

Commonly Asked Questions:

Can I make this dish to the top 9 for free?

This dish contains soy sauce as the top allergen. Depending on what allergens you wish to replace, coconut aminos, tamari or no soy soybean sauce can be used.

Can I prepare this dish ahead?

Yes! After cooling completely, store in an airtight container in the refrigerator for 3-4 days.

Do I have to double the recipe?

Yes. Double the ingredients, and cook as necessary

This can be frozen

Yes. Allow to cool and then store in a freezer-safe bag or container.

What are some other main dishes I could make with vegans?

These vegan recipes may be even better if you like this recipe.

Oven-roasted Brussels Sprouts with Edamame and Peanut Sauce
Creamy Coconut Rice With Spiced Chickpeas
Vegan Chickpea Curry
Vegan Green Bean Salad With Feta and Almonds
Vegan Crispy Roasted Cauliflower
Vegan Arugula Salad With Chickpeas Avocados and Cherry Tomatoes
Vegan Zucchini Fritters

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Sweet and Sour Chickpeas

This quick and easy sweet and sour chickpeas dish is perfect for a busy evening.

Course Main Course

Cuisine Asian

Prep time 5 min

Cook Time 10 Minutes

Total time HTML5_ HTML5_ HTML6_ HTML7_ HTML8_ HTML9_ HTML5_ HTML5_ HTML7_ HTML5_ HTML5_

Serves People

Calories 238 128 kcal

Author Larisha Bern

Ingredients

1/2 cup coconut sugar*
1/2 cup apple cider vinegar
1/3 cup ketchup
4 teaspoon low sodium soy sauce
2 cloves garlic, minced
2 teaspoon cornstarch
4 teaspoon cold water
1 tablespoon olive oil
1 red pepper, thinly chopped
1/2 large yellow onion, diced
15 1 oz can chickpeas. rinsed, drained

Optional Sides

The grain of your choice (rice or quinoa)
steamed veggie (broccoli, carrots, etc)

Optional Garnishes

sesame seeds
green onions, sliced

Instructions

Combine coconut sugar, soy sauce, ketchup and garlic in a small bowl. Stir together. Mix together the cornstarch, water in a small bowl. Mix cornstarch slurry in a sauce bowl. Set aside.
Heat oil in a large skillet on medium heat. Once the oil is hot, add the bell peppers and onions to the skillet and cook for 3-4 minutes. Stir in the chickpeas, and then add them to the mixture.
Stir in the sauce to coat all the vegetables and chickpeas. Let simmer for a few minutes, stirring often.
Take out of the heat. Serve immediately with all garnishes and sides.

Video

Notes

*We recommend that you read the FAQs in the post.

*Refer to post for details about Top 8 Allergy-Free Variations and Substitutions

*Nutritional facts are estimates only. For the best information, please use your own products. This product does not include garnishes or optional sides.

Nutrition

Calories: 238kcal

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Sweet and Sour Chickpeas originally appeared on Make It Dairy Free.

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Our goal is to empower our community to embrace their bodies, their diets and life decisions with confidence, grace and integrity. We provide knowledge on nutrition trends ranging from paleo and keto diets to mindful meditation, intermittent fasting, and weight loss. Through education, inspiration and empowerment, our mission is to revolutionize the way people think about healthy eating.

Join us by sharing stories, passions, recipes and more with our community. All contributions are welcome - just email us at [email protected]! Let's take charge of our health together and revolutionize the future of nutrition!

Frequently Asked Questions

Can a plant-based diet be harmful?

Although many people have seen health benefits from a plant-based diet in the past, it is important to understand that any diet can be dangerous if it is not properly managed or with the help of a professional. People transitioning to a plant-based lifestyle should carefully consider proper vitamin and mineral intake, such as B12, iron, zinc, and Omega 3 fatty acids. Inadequate nutrition can lead to nutritional deficiencies and adverse health effects. A vegan/plant-based lifestyle can also mean avoiding dairy and eggs which could lead to muscle loss. To avoid potential health risks or nutritional pitfalls, those following plant-based diets must adjust their diets according to their needs and consult a doctor or nutritionist when necessary.

Can I Eat Meat on A Plant-Based Diet?

While plant-based diets don't allow for meat, fish or poultry, some food items can be made with limited animal products. Some people who follow a plant-based diet can still eat dairy and eggs, but only in moderation. There are many options for those who want to make the switch to a plant diet. Plant-based diets emphasize fresh fruits, vegetables, legumes (such as beans and lentils), nuts and seeds like oatmeal and quinoa as well as soy products and fortified food such as non-dairy coconut or almond milk.

Most grocery stores will carry vegan products. Soy-based meats such as tofu, seitan (wheat gluten), tempeh (fermented soybeans), and mock duck made from mushrooms can all mimic the flavor and texture of traditional meat dishes. There are many vegetarian burgers that have the same taste as beef burgers, including burgers made with black beans and quinoa.

Many plant-based options are available for those who don't want to eat meat, but still want something other than a meal replacement. There are many vegan alternatives, including coconut bacon strips or eggplant bits; tofu mighto; veggie hotdogs made with seasoned and textured soy proteins; and faux chicken strips made of wheat gluten. While some fermented fungi can taste similar to meat when properly cooked, others, such as mushrooms, have a much lower environmental impact than livestock production and may even have the same sensory properties. You can safely replace the meat you once ate with these alternative foods, which makes it easier to switch to a plant-based lifestyle.

Are there any celebrities or athletes that advocate for a plant diet?

There are many celebrities and athletes who advocate a plant-based diet. They include Kyrie Irving (NBA player), Lewis Hamilton (Formula 1 World Champion), Natalie Portman (actress), Meghan Trainor (singer) and Kenneth Farrow (NFL running back). Each has embraced the vegetarian/vegan lifestyle for their reasons and achieved impressive results as an athlete or in their artistic endeavours. Actress Alicia Silverstone even wrote a book titled Kind Diet, about her experiences with veganism. Novak Djokovic is a professional tennis player. He credits his remarkable habit of eating only organic vegan foods during competitions with his career success. All four professional athletes point to some significant qualities, including heightened energy levels, faster recovery from injuries, and improved overall health and wellness. Plant-based diets can prove to be a useful tool in improving athleticism.

Can I eat Chicken on a Plant-Based Diet?

No, eating chicken on a plant-based diet is not possible. A plant-based diet prohibits the consumption of all animal products, such as poultry and fish. Many vegan alternatives to traditionally meat-centric recipes offer the same flavor without using animal products. Many soy-based meats, such as seitan (wheat Gluten), tempeh(fermented soybeans), mock duck (made from mushrooms), can be mimicked in flavor to traditional meats. Vegetarian burgers made out of black beans or quinoa also come close to the taste of beef burgers. Additionally, coconut bacon strips or eggplant bacon bits; tofu mayo; veggie hot dogs made with seasoned textured soy protein; and faux chicken strips from wheat gluten offer tasty alternatives that do not require animal products.

Can children follow a plant-based diet?

Because of their many health benefits, plant-based diets are growing in popularity among adults. Parents might wonder if their children can eat a plant-based food diet. A well-planned diet that meets all of their nutritional needs can be a safe option for children.

Children can grow and develop their bodies by eating plant-based foods. It is vital that children receive enough iron, calcium and vitamin D. It is important to have adequate protein for growth and development. Tofu, beans, lentils, nuts, and tofu are all good sources of plant-based proteins. Iron is necessary for healthy blood cells and can be found in leafy greens, beans, and fortified cereals. Fortified plant milk and calcium-set tofu are good sources of calcium. Vitamin D is essential for bone health. It can be obtained through fortified plant milk or sunlight exposure. Vitamin B12 is an essential vitamin for healthy nerves. It can be found only in animal products. Therefore, children on a plant-based diet may need to take a B12 supplement.

It is also important to ensure that children on a plant-based diet consume enough calories to meet their energy needs. A variety of whole foods should be offered to children by their parents, such as fruits, vegetables, legumes and nuts. Children might need to eat more or less frequently to meet their energy needs.

Parents should consult a registered dietitian or a healthcare professional to make sure that their child is eating a plant-based diet. They can also help with meal planning and supplementation as well as determining the best portion sizes for their child.

The bottom line is that children can follow a planned plant-based diet that meets both their nutritional and physical needs. Parents can help their children have a healthy, nutritious, plant-based diet by planning well and getting guidance from a registered dietitian.

Can you build muscles on a plant-based food?

Yes, you can build muscle with a plant-based diet. It is possible to build muscle on a vegetarian diet. However, the type of foods one consumes plays the biggest role in muscle strength and size. Plant-based diets may include high-protein foods such as legumes (beans, lentils, and peas), doves, seitan, nuts, nutritional yeast, tofu, tempeh, and many more. A well-balanced plant-based diet, when combined with regular exercise and proper vitamin and mineral supplementation, can help you achieve your fitness goals and promote better overall health. It is important to prioritize whole food sources over processed foods that are full of harmful additives or preservatives. A steady increase in protein is necessary, so make sure to include foods like quinoa or flaxseed and nut oils into your daily food plan. A nutritionist who specializes in plant-based nutrition is a good choice, regardless of whether you want to build muscle mass or maintain your health.

Statistics

Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)
In the United States, poor-quality diet is the most significant predictor of early death, according to an article published in the May 2017 Journal of Geriatric Cardiology. (everydayhealth.com)

External Links

How To

How to make the transition from a plant-based diet easy without feeling overwhelmed

Transitioning to a plantbased diet can seem daunting at first. However, proper education and preparation will make it easier. To start, take baby steps and gradually incorporate the necessary dietary changes - replacing animal proteins with plant-based proteins, for example. Whole foods are healthier than processed replacements and provide more nutrition.

Dedication is key to successful meal prep and planning. It's important to plan ahead so you can know what you need and how much time you have to spend on each dish. You can simplify your kitchen by investing in multi-cookers or slow cookers. Batch cooking will allow you to prepare multiple meals at once.

Finally, don't forget to keep experimenting with new flavors that you may enjoy. You can add variety to your vegan diet by trying different cuisines, such as Indian curries and Chinese tofu. Aim to create a grocery list based on recipes instead of relying on impulse shopping at the grocery store. With the right ingredients to prepare, the transition will be smoother.