This tasty stir fry combines bright green broccoli and hearty chickpeas, all tossed together in a fragrant garlic sauce. It’s quick, healthy, and super satisfying!
Whenever I’m craving something light, I make this dish with rice or quinoa. It’s easy, delicious, and I always feel good after eating it!
Key Ingredients & Substitutions
Broccoli: Fresh broccoli is best for this stir fry since it stays crunchy. If you’re in a pinch, frozen broccoli can work too, just be mindful of the cooking time as it can cook faster.
Chickpeas: Canned chickpeas are super convenient, but if you have dried ones, cook them first! For a different texture, try swapping chickpeas with edamame or tofu.
Soy Sauce: I prefer low-sodium soy sauce for a lighter taste. If you’re gluten-free, tamari is a great substitute. Coconut aminos is another alternative that’s soy-free and slightly sweet.
Sweetener: Maple syrup adds a nice flavor, but honey or agave syrup can be used as well. For a sugar-free option, try stevia or a sugar substitute you like.
Sesame Oil: This is optional but adds a lovely nutty flavor at the end. If you don’t have it, a dash of olive oil can still work, just not as flavorful.
How Do I Get Perfectly Cooked Broccoli in Stir Fry?
Cooking broccoli perfectly is key to this dish. You want it to stay bright green and tender-crisp, not mushy. Here’s how to do it:
- Start with a hot pan! Heat your oil before adding the garlic.
- Add the broccoli florets first and stir fry for just 4-5 minutes. Don’t cover the pan during this time to keep it crisp.
- Keep stirring! This helps evenly cook the broccoli and infuse it with garlic flavor.
- If you prefer softer broccoli, you might steam it lightly first, then add it to the stir fry.
Using these tips will ensure your garlic broccoli is vibrant, crunchy, and delicious! Enjoy your cooking!
Easy Garlic Broccoli and Chickpea Stir Fry
Ingredients You’ll Need:
- 1 tablespoon olive oil or vegetable oil
- 3-4 garlic cloves, 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 grated fresh ginger (optional)
- 1 teaspoon chili flakes or Sriracha (optional, for heat)
- 1/2 teaspoon sesame oil (optional, for finishing)
- 1 teaspoon cornstarch mixed with 2 tablespoons water (optional, for thickening sauce)
- Salt and black pepper, to taste
- Cooked white or brown rice, for serving
- Sesame seeds, for garnish
- Chopped green onions or chives, for garnish
How Much Time Will You Need?
This stir fry takes about 10 minutes of preparation and 10-15 minutes of cooking, so you’ll have it ready in about 20-25 minutes! It’s a quick and healthy option for any day of the week.
Step-by-Step Instructions:
1. Heat the Oil:
In a large skillet or wok, heat the olive oil or vegetable oil over medium-high heat. You want the pan to get nice and hot, so the veggies stir-fry rather than steam.
2. Add the Garlic:
Once the oil is hot, add the minced garlic (and grated ginger if you’re using it). Sauté for about 30 seconds until it becomes fragrant. Be careful not to let it burn, as burnt garlic can taste bitter.
3. Cook the Broccoli:
Now, add the broccoli florets to the pan. Stir fry for about 4-5 minutes until they’re tender but still crisp and bright green. This keeps them crunchy and full of nutrients.
4. Mix in the Chickpeas:
Next, add the drained chickpeas to the pan, stirring to combine everything well. Chickpeas will add protein and make this dish even more filling!
5. Prepare the Sauce:
In a small bowl, mix the soy sauce, maple syrup (or honey), and chili flakes or Sriracha if you like it spicy. This will be your delicious sauce that brings all the flavors together.
6. Combine Everything:
Pour the sauce over the broccoli and chickpeas. Give it a good stir to coat all the veggies and chickpeas evenly with the tasty sauce.
7. Thicken the Sauce (Optional):
If you prefer a thicker sauce, stir in the cornstarch mixed with water and cook for an additional 1-2 minutes. This will help the sauce cling to the veggies.
8. Season and Add Finishing Touches:
Season the stir fry with salt and black pepper to taste. If you like, drizzle a bit of sesame oil for extra flavor before serving.
9. Serve It Up:
Remove the stir fry from heat and serve it over a bed of cooked rice. It’s perfect for a quick meal or a healthy side!
10. Garnish:
Finally, sprinkle sesame seeds and chopped green onions or chives on top for that finishing touch. This adds a nice crunch and boost of flavor!
Enjoy your flavorful, healthy garlic broccoli and chickpea stir fry that comes together quickly and makes a satisfying meal!
Recipe FAQ: Easy Garlic Broccoli and Chickpea Stir Fry
Can I Use Frozen Broccoli Instead of Fresh?
Yes, you can use frozen broccoli! Just be sure to thaw it beforehand, and reduce the cooking time slightly since frozen broccoli tends to cook faster than fresh.
What Can I Substitute for Chickpeas?
If you’re looking for a substitute, canned white beans like cannellini or navy beans work great. Edamame or tofu are also excellent options for adding protein to the dish!
How Long Do Leftovers Last?
Leftovers can be stored in an airtight container in the fridge for up to 3 days. Just reheat gently in the microwave or on the stovetop until warmed through.
Can I Add Other Vegetables?
Absolutely! Feel free to add other veggies like bell peppers, snap peas, or carrots for more texture and flavor. Just be sure to adjust cooking times accordingly!
