Mediterranean Stir Fry with Garbanzo Beans (Heart-Healthy Plant-Based Recipe)

Everyone can use another one-pot meal, and this one is a particularly good choice! In less than 30 minutes, you can have a balanced and satisfying meal for the family. Flavors from onion, garlic, oregano, and olives complement each other to make a dish that only tastes elaborate. 

‍

You don’t have to be on a special diet to benefit from Mediterranean-style meals like this one. It’s heart-healthy and designed to be filling and moderate in calories, so it can support weight management. This one is also high in fiber and a source of plant-based protein from garbanzo beans, but you can modify it to include fish, chicken, or shrimp according to your taste. Olives and herbs contribute additional Mediterranean flair. 

Variations and Serving Suggestions

• Reduce sodium by skipping the olives. Sun-dried tomatoes, additional roasted garlic, and sliced fennel can add flavor without much sodium.
• For a balanced meal, serve the stir fry with quinoa, butternut squash, or toasted whole-grain pita chips.
• For a low-carb or keto-friendly version, swap the garbanzo beans for chicken or shrimp. Choose salmon for a dose of heart-healthy omega-3 fats. 
• Pack leftovers for an easy lunch the next day.
• Try leftovers for breakfast. For extra protein, add an egg in the pan when heating up the stir fry. 

Recipe for Mediterranean Stir Fry with Garbanzo Beans

Makes 4 servings

Ingredients: 

• 2 tablespoons of olive oil
• 1 small onion, finely chopped
• 1 clove of garlic, peeled and minced
• 1 medium zucchini, chopped
• 1 red or yellow bell pepper, chopped
• 1 cup of cherry tomatoes, halved, or 1 large tomato, chopped
• ¼ cup of kalamata olives, pitted and sliced
• 1 15-ounce can of garbanzo beans, drained
• 1 teaspoons of dried oregano
• Salt and pepper to taste 
• Fresh basil or parsley, chopped

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the onion and garlic and cook for 3-4 minutes or until fragrant. Add the zucchini and bell pepper and cook for 4-5 minutes or until they start to soften. Stir occasionally.
2. Add the garbanzo beans and tomatoes. Stir in the oregano, salt, and pepper. Continue to cook for 7-8 minutes or until everything is heated through and the vegetables are tender. 
3. Add the olives and stir to combine.
4. Garnish with fresh basil or parsley if desired. Serve warm. 

Nutrition information per serving: 210 calories; 12 grams of fat; 22 grams of carbohydrates; 280 mg of sodium; 7 grams of fiber; 6 grams of sugar; 13 grams of protein

‍