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Vegetable and Chickpea Stir-Fry

There are times when we all need an extra dose of healthy vegetables in order to have a little more balance in our diets. For those times when we have overloaded on sugary foods, over-processed treats, or just ordered in one-too-many pizza pies, that’s when you bring in big guns with this vegetable and chickpea stir-fry.

This stir-fry has all the flavors zinging on all cylinders. From the sweetness of carrots and onions, to the savory comfort of baby potatoes and cauliflower, and the full-mouth feel of garbanzo beans all delightfully finished off with the nuttiness of brown rice. This stir-fry may be your next dinner staple.

Stir-fry is a fabulously versatile dish and quite possibly the original one-pot meal. It can be doubled for a large gathering or save half for freezer meals in the future.  Or eat it all at once… we’re not judging.



Serves 6-8


  • 1 cup Riceland medium grain brown rice
  • ½ head of cauliflower, cut into bite sized pieces
  • 3 carrots, peeled and sliced diagonally
  • ½ pound small, multi-colored bite-sized potatoes, sliced in half
  • 1 can (15.5 ounce) of garbanzo beans (chickpeas), drained and rinsed
  • 4 tablespoons extra-virgin olive oil
  • ¼ sweet onion, chopped
  • ½ teaspoon sea salt
  • ¼ teaspoon ground black pepper
  • 2 tablespoons fresh Italian parsley, chopped



  1. Add water to pot and boil. Add rice and stir occasionally until thoroughly cooked. Drain and set aside.
  2. In large soup pot (you can do this step at the same time as cooking the rice), boil water and add cauliflower, carrots and potatoes. Remove from water and drain as soon as the vegetables are tender.
  3. In a large mixing bowl, mix the drained vegetables along with garbanzo/chickpeas.
  4. In wok or deep skillet over medium-high heat, add 2 tablespoons olive oil and onions. Stir-fry until onions are tender and toss in rice. Thoroughly mix.
  5. Add additional 2 tablespoons of olive oil and vegetables and stir-fry. Add salt and pepper to taste. Adjust as needed.
  6. Add fresh parsley and toss. Serve and enjoy!


Blog post and recipe provided by Riceland blogger Lyndi Fultz of The Joy of Eating Well.