This Easy Garlic Broccoli Chickpea Stir Fry is quick, healthy, and packed with flavor! The crunchy broccoli and tasty chickpeas come together in a garlic sauce that makes everything shine.
I love this dish because it’s perfect for busy nights. Just toss everything in the pan, and in no time, you’ll have a colorful meal that’s both filling and delicious. Plus, you can add your favorite protein if you want! 😊
Key Ingredients & Substitutions
Broccoli: Fresh broccoli is the star here! You can also use frozen broccoli if fresh isn’t available. Just make sure to thaw and drain it before cooking.
Chickpeas: Canned chickpeas are super convenient, but you can cook dried chickpeas if you have extra time. Just soak them overnight and boil until tender.
Garlic: Fresh garlic gives the best flavor. If you’re in a pinch, garlic powder can work, but use about 1/8 teaspoon per clove.
Soy Sauce: Tamari is great if you’re avoiding gluten. Coconut aminos can also be a tasty substitute for a milder, sweeter flavor.
Maple Syrup/Honey: For a vegan option, stick with maple syrup. Agave syrup is another suitable swap if you have it on hand.
Rice: Serve it over jasmine or basmati rice for a fragrant touch, or try quinoa for a protein boost instead.
How Do You Perfectly Stir Fry Without Overcooking?
The key to a great stir fry is cooking on high heat and being quick! Start with a hot skillet or wok so your garlic can sizzle without burning.
- Use medium-high heat for a good sear.
- Add garlic first for flavor, then the broccoli as it takes the longest to cook.
- Keep the vegetables moving in the pan to avoid burning, but let them sit a little for that nice char.
- Lastly, pour in the sauce toward the end, allowing it to thicken, so everything gets coated nicely.
These tips will ensure your broccoli stays vibrant and crisp, making for a delicious stir fry!
Easy Garlic Broccoli Chickpea Stir Fry
Ingredients:
- 1 tablespoon olive oil (or any cooking oil)
- 3 cloves garlic, minced
- 1 large head of broccoli, cut into florets
- 1 can (15 oz) chickpeas, drained and rinsed
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon maple syrup or honey
- 1 teaspoon rice vinegar or apple cider vinegar
- 1/2 teaspoon chili flakes (optional, for a little heat)
- 1 teaspoon toasted sesame oil (optional, for flavor)
- 1 tablespoon sesame seeds (for garnish)
- 2 cups cooked white rice, jasmine or basmati
- Salt and pepper to taste
- Optional: chopped green onions or chives for garnish
How Much Time Will You Need?
This flavorful stir fry takes about 10 minutes of prep time and around 10-15 minutes of cooking time, so you can have a delicious meal on the table in about 20-25 minutes! Perfect for a quick weeknight dinner.
Step-by-Step Instructions:
1. Heat the Oil:
In a large skillet or wok, heat the olive oil over medium-high heat. Make sure it’s nice and hot before adding any ingredients!
2. Sauté the Garlic:
Add the minced garlic to the skillet. Sauté it for about 30 seconds until it becomes fragrant but not browned. Be careful not to burn it!
3. Cook the Broccoli:
Stir in the broccoli florets. Cook for 4-5 minutes, stirring often, until they turn bright green and are tender, but still have a bit of crunch.
4. Add the Chickpeas:
Now it’s time to add the chickpeas! Stir them in and cook for another 2 minutes until they are heated through.
5. Prepare the Sauce:
In a small bowl, whisk together the soy sauce, maple syrup (or honey), vinegar, and chili flakes (if you like a spicy kick).
6. Combine Everything:
Pour the sauce over the broccoli and chickpeas. Stir well to coat everything evenly. Let it cook for an additional 2-3 minutes until the sauce thickens slightly.
7. Finishing Touches:
Remove the skillet from heat and stir in the toasted sesame oil if you’re using it. This adds a wonderful flavor!
8. Serve:
Serve your broccoli chickpea stir fry over the cooked rice. This makes for a hearty meal!
9. Garnish:
Top with sesame seeds and sprinkle chopped green onions or chives if desired for a final touch!
10. Enjoy:
Dig in and enjoy your delicious, healthy Easy Garlic Broccoli Chickpea Stir Fry!
FAQ for Easy Garlic Broccoli Chickpea Stir Fry
Can I Use Frozen Broccoli for This Stir Fry?
Absolutely! Frozen broccoli works great in this recipe. Just ensure to thaw and drain it before cooking to avoid excess water in the stir fry. You may need to slightly adjust the cooking time to ensure it’s heated through and tender.
Can I Substitute the Chickpeas with Another Protein?
Yes, you can swap chickpeas for other proteins like tofu, chicken, or shrimp. If using tofu, press and cube it before frying, and add it at the beginning to get a nice crisp. For chicken or shrimp, adjust the cooking time to ensure they are fully cooked.
How Do I Store Leftover Stir Fry?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply warm it in a skillet over medium heat or microwave until heated through. If the sauce appears thick, add a splash of water or soy sauce to loosen it!
What Can I Serve with This Stir Fry?
This dish is delicious served over jasmine or basmati rice, but you can also pair it with quinoa or noodles for a different twist. For a lighter option, serve it alongside a mixed greens salad or steamed vegetables.
