Healthy Chickpea Recipe for a Vegetarian and Vegan Diet | Chickpea Vegetable Stir Fry

Healthy Chickpea Recipe for a Vegetarian and Vegan Diet | Chickpea Vegetable Stir Fry
💬 Let me know in the comments if you enjoyed this Vegan Chickpea recipe?
▶️ RECIPE INGREDIENTS LIST: (3 servings approx.)
3 Tablespoon Cooking Oil (I have used Light Olive Oil)
130g / 1 Cup Onion - thinly sliced and cut in half
150g / 1 Cup Carrot - cut in 1/2 inch X 1/2 inch cubes
150g / 1 Cup Red Bell Pepper - cut in 1/2 inch X 1/2 inch pieces
250g / 2 Cups Zucchini - cut in 1 inch X 1 inch cubes
1+1/2 Tablespoon (or to taste) Garlic - finely chopped (3 to 4 garlic cloves)
2 Cups / 1 Can (540ml can) - Cooked Chickpeas (drained)
1/2 Tablespoon Dried Oregano
1/2 Tablespoon Paprika (NOT SMOKED)
Salt to taste (I have added total 3/4 teaspoon Pink Himalayan salt)
1/4 Teaspoon Cayenne Pepper (OPTIONAL)
Lemon Juice to taste (I recommend 1 to 1+1/2 Tablespoon of lemon juice)
10g / 1/4 Cup Parsley - finely chopped
Black Pepper to taste (I have added 1/2 teaspoon)
Drizzle of Olive Oil (I have added 1/2 Tablespoon of organic cold pressed olive oil)
▶️ METHOD:
To a heated pan add olive oil, onion, carrot, red bell pepper, salt and fry on medium heat until the vegetables are lightly browned and soft. It will take about 5 to 6 minutes. Adding salt to the vegetables will release it's moisture and help it cook faster, so please don’t skip it.
Once the vegetables are nicely fried, reduce the heat to low (to prevent the garlic from burning). Now add the finely chopped garlic and fry for about 30 seconds or so. Then add the zucchini, cooked chickpeas, dried oregano, paprika, cayenne pepper, and salt. Turn the heat to medium-high. Stir fry on medium-high to high heat (depending on the heat of your stove), until the chickpeas are fried and zucchini slightly cooked but still has a bite to it.
The intent here is to not over cook the zucchini but at the same time get the chickpeas nicely fried and that's the reason we are frying it on higher heat. It will take about 4 to 5 minutes.
✅ NOTE: Every stove is different so regulate the heat as required. If at any point you notice the pan is getting over heated, then reduce the heat.
Turn of heat. Add parsley, ground black pepper, generous amount of lemon juice and a drizzle of olive oil. Mix well. Serve hot with steamed rice, in a wrap or just as a warm salad.
▶️ IMPORTANT NOTES:
👉 Adding salt to the vegetables will release it's moisture and help it cook faster so please don’t skip it
👉 The intent here is to not over cook the zucchini but at the same time get the chickpeas nicely fried and that's the reason we are frying it on higher heat
👉 Every stove is different so regulate the heat as required. If at any point you notice the pan is getting over heated, then reduce the heat.
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Welcome to the Official UA-cam Channel of Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator 🌱
Here you will find easy and nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, and modern cuisines from around the world. I take pride in creating recipes and videos for your best viewing experience.
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[@FoodImpromptu]

Hello Friends! Hope you are doing well. A quick and easy recipe, perfect for busy weeknights. Would love to hear if you try this recipe 😊

[@fsh57]

love it🥰

[@farje1]

I am making it this week .

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Your recipes are amazing. The music is so relaxing 🤗🙌

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I want to say thank you and tell you how much I appreciate your videos. Everything always looks delicious. The music in the videos is very relaxing and enjoyable to watch. Thank you for your hard work.

[@FoodImpromptu]

@@donnabrooks1173 Thank you! It means a lot :)

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No one is talking about how amazing the music is.

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It's Lick my Love Pump by Nigel Tufnel.

[@Creativeadventure100]

So cute and cooling❤🎉

[@AnovaLisaDragonfly]

I made this last night for dinner and served it with red quinoa cooked in vegetable broth. It was good. For the leftovers I’m going to add oven-roasted grape tomatoes.

[@sharlotworld]

"I appreciate that you use easily accessible ingredients. It makes trying your recipes so much more convenient."

[@dabsmomos]

Respect and gratitude for showing the flame size. Not everyone watching knows how much flame to keep and when👌🙏

[@advanceasia7613]

Agree

[@smyrnasstory]

“Also that everyone should eat and drink and find enjoyment for all his hard work. It is the gift of God”

[@beauwallbridge5490]

Made this tonight and added roasted diced sweet potatoes. Was incredible. Thanks for the recipe!

[@FoodImpromptu]

So nice to hear that! Glad you liked it 😊

[@evermar1]

What a great simple video on how to prepare this recipe. I wish others would make their videos this simple and clear.

[@FoodImpromptu]

Thank you! 😊

[@gaittr]

Vegetarian or not, that looks delicious just period. I'm not a vegetarian, in fact I'm a Hunter and I provide all the meat for myself and my family by those means because it is far far more merciful a way that store-bought meat is provided. I like to go vegetarian for a few days a week just because I feel like I need to and to clean my system out. I have a ton of respect for people that follow a vegetarian lifestyle or even a vegan one. Thank you for the wonderful recipe and I can't wait to try it

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I like that u go vegetarian for few days.. n even are merciful during hunting.. not like other non vegetarians who just can't stand the idea of being a vegetarian n become more cruel n ruthless towards animals just to piss off vegetarians..

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Yes, taking an animals life in the wild is more merciful

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Wild meat is the healthiest.

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Wild meat is not more healthy. It is still meat and has no phytonutrients.

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@@Pjkokohumans are omnivores….not herbivores…we need both in moderation….

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Vegan - the future of food 💚

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Yay I'll second that.

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I like whatever she makes. Very systematic in her procedure. No complications.

[@FoodImpromptu]

Thank you! 😊

[@marialuisavelasco9772]

Thanks for sharing this with me

[@mzzzol]

Im vegan and this is delicious.

[@lindachan04]

I'm not vegetarian or vegan but looking for simple ways to incorporate more vegetables in to my diet. This looks so wonderful! I'll definitely be making this soon.

[@FoodImpromptu]

Thanks! Would love to hear how it goes :)

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Same, I’m not a vegan/vegetarian but I’ve cooked a few of her recipes and they are all delicious.

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Same gère hh

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Here*

[@lmhy6723]

I've made this a few times since I first saw this video. So filling and delicious!

[@metorphoric]

I made this today for lunch and it was yummy! I would recommend adding more salt than what is in recipe or it will be very bland. Also, do not skip on the lemon juice at the end. It gives it great flavor

[@clal8030]

The music is so nice.

[@angelicacarosanchezgomez566]

Miammm. I just finished making it. And its delicious! Thanks for sharing

[@FoodImpromptu]

Thanks! So glad you liked it 😊

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Another few precious moments of beauty, taste, and health from Food Impromptu.

[@FoodImpromptu]

Thank you! It means a lot ♥️

[@dArtagnan712]

I really love Asian food and have been searching for a stir-fry recipe that doesn't rely on high-sodium sauces. This is exactly what I need! Thank you! ❤

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I just watched this cooking video and it has to be the most relaxing video I’ve ever watched. Thank you.

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This looks so good and was also really relaxing to watch 😊

[@j.matthewgregg]

This is delicious either hot with rice, or as a cold salad as well! I've made it 3 times in the last 2 weeks.

[@FoodImpromptu]

Thanks! So glad you liked this recipe 😊

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A nice healthy meal that I will definitely make. I love fresh vegetables and herbs. Thanks for sharing. 👍❤

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Looks delicious and easy to make 👏🏻👍🏻

[@celesterrodney1834]

I made this for dinner and it is delicious. I’m always looking for recipes to switch things up from the usual. I’m mostly plant based. Thanks for sharing this recipe.

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I'm going to try it thats lovely❤🎉

[@coolscience622]

Looks great! The Indian side of me would add some Chaat masala and some Garam masala to the seasoning 😃

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I needed a dish to take to church tomorrow and this will be it. Simple, colorful and quick recipes.
Thanks 😊

[@FoodImpromptu]

Sound good. Would love to hear how it goes :)

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Sehr sehr lecker 😋 vielen Dank für dieses Rezept 😊...lg aus Deutschland 🎉

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健康又美味又不复杂操作！谢谢丹哥大厨！

[@YourJobMate]

I made this tonight and it was amazing, thanks for using simple ingredients that can be found outside the USA. It was filling and I look forward to trying more recipes.

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Thanks! So glad you enjoyed this recipe 😊

[@bugenvila]

Love your simple and sooo obviously tasty vegan recipes. Thank you. 💚💚💚

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Thank you! 😊

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Q

[@ca6177]

I agree, this looks devious and easy to do! Thanks!

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I love this recipe, it's become a weekly staple in my household.

[@FoodImpromptu]

So awesome to hear that! Glad you’re enjoying this recipe 😊

[@lornavinall1243]

Delicious

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This looks delicious. and this video is incredibly soothing to watch.....thank you!

[@FoodImpromptu]

Glad you enjoyed the video 😊

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Thank you so much for sharing the healthy and wonderful recipe. i will try it soon.

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A super Veggie Side dish. Thank you for sharing

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You are loved and blessed❤🎉

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What a beautifully made video of a recipe I'm eager to try soon.

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My favorite food session...so healthy and easy to prepare. Thank you.

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SO glad I found this channel! Every meal I have tried is packed with flavor and delicious ...💟

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Thanks! So glad you like the recipes 😊

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Looks delicious and healthy! Thanks for another wonderful class.

[@FoodImpromptu]

You’re most welcome!

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Wow!!!!! Will make this delicious dish today!! Thank you 🙏🏽

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Simple, healthy and looks beautiful. Hmmmmm.

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looks wonderful n healthy

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Thanks for sharing with us this recipe is amazing 😋 I will try it

[@littlewolf9049]

I just recently discovered your channel and I absolutely love it. I have been exploring the world of vegetarian/vegan cooking lately and your videos are an absolute gold mine. I never realized how versatile canned chick peas are, for years all I've used them for is making hummus.

[@FoodImpromptu]

Thank you and welcome to Food Impromptu 😊

[@ravgill7355]

I love your recipes! Thanks for a variety of healthy and veg recipes.

[@FoodImpromptu]

You’re most welcome! 😊

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Wow! So delicious rrecipe

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A well made and presented video with a good recipe. Thank you from the land down under.

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One of my favorites. It looks delicious 😋

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I'm truly compelled to try this out.
Love your videos

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Looks so delicious, thanks for sharing🌷❤👍💯

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Thank you so much I really really enjoyed watching you create this delicious and tasty dish. I’m going to try this out too. Please stay safe and well too xxx Mags ❤❤❤❤

[@FoodImpromptu]

Thank you! Would love to hear how it goes 😊

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😋 definitely another one for the weekday meals. thanks so much!

[@FoodImpromptu]

Sounds good! Would love to hear how it goes :)

[@merk9569]

I will be making this for dinner with chickpeas cooked from dried. Everything else will be fresh, not cooked, as I don’t care for cooked vegetables. It’s still going to be delicious! Thank you for your excellent recipes and quality videos. Excellently done!

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I love the food and the music! Thank you!

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So glad you enjoyed the video! 😊

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This is such a beautiful dish!

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Hi, I just now try and add some beans from can for extra protein and looks taste very nice. Thanks for receipt

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I love your recipes❤️

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What a cute and simple recipe....going to try.

[@FoodImpromptu]

Thank you! Would love to hear how it goes 😊

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Looks scrumptious

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Looks very delicious 👌🏽

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What a great idea! So simple and looks delicious!

[@FoodImpromptu]

Thank you!

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You make it so easy to love and adore you, dear. You have the best videos posted! Inspiration to the max ❤️ Thank you for sharing!

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Thank you so much! ❤️

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I made this last night; it is delicious! I will share the link with friends. Thank you so much for all these amazing recipes.

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Thanks! So glad you liked this recipe 😊

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Thank you from Bulgaria!

[@FoodImpromptu]

Welcome!😊

[@CookwithCatalina]

This looks delicious! Thank you!

[@janetwilliams2314]

This recipe is delicious! I had too many vegetables for my frying pan, so I used a Dutch oven instead. To soften the zucchini, I put the lid on the pot for a couple of minutes. This is definitely a keeper -- thank you so much!

[@lisadixon5886]

Trying it tonight, we are trying to have more vegetarian meals.
( I cut my carrots small, but they still took a lot longer to cook...)
Really flavoursome love it!

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Thanks for the great recipe - I love watching your videos. They are so relaxing 😊

[@FoodImpromptu]

So glad you enjoyed the video 😊

[@helene1342]

Yummy! That's on my menu for the coming week😃
Thank you for sharing this delicious stir fry recipe🙏❤

[@FoodImpromptu]

Thanks! Would love to hear how it goes 😊

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@@FoodImpromptu I just made your dish for dinner. It was absolutely delicious😋

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THANK YOU FOR YOUR DELICIOUS RECIPES, THE DEMOS ARE VERY ENCOURAGING FOR THOSE OF US TRYING TO TRANSITION FROM MEATS. ❤😊❤

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Thank you! It means a lot 😊

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Looks so tempting. Will try your recepi. Thank you for sharing

[@FoodImpromptu]

Thanks! Would love to hear how it goes :)

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Lovely, thankyou!

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Perfect quick recipe. Looks delicious 👌

[@FoodImpromptu]

Thank you!

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I am so happy to have found your channel. I am vegan and always looking for tasty and easy recipes. Thank you so much for these videos.

[@FoodImpromptu]

You’re most welcome! 😊

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Made it couple of times & we love it. Thanks for sharing 😊

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Thanks! So glad you liked it 😊

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Your dishes are just so wholesome in taste as well as nutrition. 😊

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Thank you! 😊

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Looks delicious! I can’t wait to try it. Thank you for sharing.

[@FoodImpromptu]

Thanks! Would love to hear how it goes :)

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Just found your channel. Love the recipes! Just subscribed. Thank you.

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Thank you! 😊

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Looks very delicious!

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Man this looks so good. Definitely going to be part of my weeknight repertoire. Thank you for this recipe.

[@FoodImpromptu]

Thanks! Would love to hear how it goes 😊

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Beautiful video! Calm music, well done visuals, and a detailed, tasty recipe

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Thank you! 😊

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Beautiful video!

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SOOOO Tempting delicious recipe thanks for sharing such a nice Recipe 👍👍👍🙂🙂 Great job well done 👍👍👍

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Saving this one. Going to make it. Looks delicious. Barbara.

[@FoodImpromptu]

Thanks! Would love to hear how it goes 😊

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This looks absolutely delicious! Trying it tonight.

[@FoodImpromptu]

Thanks! Would love to hear how it goes :)

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Very healthy

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❤❤❤ Thank you for the quick recipes.
Easy, quick, healthy, one pan and very delicious!!

[@FoodImpromptu]

You’re most welcome! 😊

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Love love love the recipe. I tried it today and my husband loves it. Thank you so much. ❤️❤️❤️❤️❤️👍👍👍👍👍

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So awesome to hear that! Glad you both liked it 😊

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Vou correndo pra cozinha!!!!

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looks looks delicious. A must try recipe. Thanks for sharing.

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Thanks! Would love to hear how it goes :)

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Delicious 😋!

[@LS-wl3lx]

This is so good. I made it three days ago and I’ve been eating it all by myself lol because my son doesn’t eat as much vegetables like I do and it taste more delicious cold I am definitely making this again. I love it. ❤❤

[@FoodImpromptu]

Thank you! So glad you liked this recipe 😊

[@user-up7kz8pg5p]

I made this tonight and it was fabulous! I added snow peas. It was absolutely delicious!

[@FoodImpromptu]

Thank you! 😊

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Today was my second time making this I love it 🥰❤️

[@FoodImpromptu]

Thanks! So glad you liked this recipe 😊

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The best Vagetarian healthy food❤️❤️❤️

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Goodmourning love your recipes about to try this one😢😢😮😮😮😅

[@FoodImpromptu]

Thanks! Would love to hear how it goes 😊

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😮 wow that looks delish