This Garlic Broccoli Chickpea Stir Fry is a colorful and healthy dish that comes together in no time! With crispy broccoli and protein-packed chickpeas, it’s both tasty and filling.
Key Ingredients & Substitutions
Olive oil or sesame oil: Both oils work well for this recipe. Olive oil is great, but I love the nutty flavor sesame oil brings! If you’re avoiding oil, you can use vegetable broth for sautéing.
Garlic: Fresh garlic gives the best flavor, but if you don’t have any, garlic powder can work in a pinch. Just use about 1/4 teaspoon for each clove.
Broccoli: Fresh broccoli is ideal for this dish. If you don’t have it, feel free to use frozen broccoli. It’ll cook faster and still tastes good!
Chickpeas: Canned chickpeas are super convenient! For a different flavor, swap with lentils or another bean like black beans or kidney beans.
Soy sauce: Use tamari if you need a gluten-free option. If you want a lower-sodium option, coconut aminos is a great alternative!
Maple syrup or honey: Either sweetener works! If you’re vegan, stick with maple syrup. Agave syrup is another great substitute.
How Do I Get Perfectly Cooked Broccoli?
Cooking broccoli just right can be tricky! You want it tender but still crisp. Here’s how:
- Start with medium-high heat to quickly cook the broccoli without overcooking it.
- Don’t cover the skillet right away, as you want the moisture to escape and allow the broccoli to become bright green.
- You’ll know it’s ready when it’s vibrant and still has a slight crunch. This usually takes about 5-7 minutes.
Keeping an eye on it while you stir-fry will give you the best texture. Enjoy your delicious meal!
Garlic Broccoli Chickpea Stir Fry – Quick & Healthy
Ingredients:
- 1 tablespoon olive oil or sesame oil
- 3-4 cloves garlic, minced
- 1 large head of broccoli, cut into florets
- 1 can (15 oz) chickpeas, drained and rinsed
- 2-3 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon maple syrup or honey
- 1 teaspoon rice vinegar or lime juice
- 1/2 teaspoon crushed red pepper flakes (optional)
- Salt and pepper, to taste
- 1 teaspoon sesame seeds, for garnish
- Cooked white or brown rice, for serving
- Chopped chives or green onions (optional), for garnish
Time Needed:
This delicious Garlic Broccoli Chickpea Stir Fry will take about 10 minutes to prepare and another 10 minutes to cook. So, you can have a healthy meal on your table in just about 20 minutes! Perfect for busy weeknights!
Step-by-Step Instructions:
1. Heat the Oil:
In a large skillet or wok, drizzle in the olive or sesame oil. Heat it up over medium-high heat until it’s nice and hot. This is where the cooking magic begins!
2. Sauté the Garlic:
Add the minced garlic to the hot oil. Sauté it for about 30 seconds, stirring frequently. You want it fragrant but be careful—don’t let it burn!
3. Stir-Fry the Broccoli:
Next, toss in the broccoli florets. Give them a good stir to coat them in that garlicky goodness. Stir-fry for 5-7 minutes until they turn bright green and are slightly tender but still crisp!
4. Add Chickpeas:
Now it’s time for the chickpeas! Add them to the pan and stir everything together so they mix well with the broccoli.
5. Mix the Sauce:
In a small bowl, whisk together the soy sauce, maple syrup (or honey), rice vinegar (or lime juice), and crushed red pepper flakes if you like a bit of heat. This sauce is going to bring everything together!
6. Combine and Cook:
Pour the sauce over the broccoli and chickpeas in the skillet. Stir well so everything gets coated evenly. Let it cook for another 2-3 minutes, allowing the sauce to thicken a bit.
7. Season to Taste:
Give your stir fry a taste and add salt and pepper as needed. Feel free to adjust the flavor to your liking!
8. Serve It Up:
Remove the skillet from heat and serve your stir fry hot over cooked rice. Make sure to scoop up all that delicious sauce!
9. Finish with Garnish:
Sprinkle sesame seeds on top and add chopped chives or green onions if you’d like. This adds a nice touch and a bit of crunch!
This quick stir fry is bursting with garlicky flavor and has the perfect balance of savory and slight sweetness. The crunchy broccoli and satisfying chickpeas make for a delightful meal. Enjoy!
FAQs for Garlic Broccoli Chickpea Stir Fry
Can I Use Frozen Broccoli Instead of Fresh?
Yes, you can absolutely use frozen broccoli! Just make sure to thaw it beforehand or add it to the pan straight from the freezer. Frozen broccoli may cook faster, so keep an eye on it to avoid overcooking.
How to Store Leftovers?
Leftovers can be stored in an airtight container in the fridge for up to 3 days. To reheat, simply warm them in the microwave or on the stovetop. You may want to add a splash of water or vegetable broth to help keep it moist during reheating.
What Can I Substitute for Chickpeas?
If you don’t have chickpeas on hand, feel free to swap them with other legumes! Lentils, black beans, or kidney beans work well. Just make sure they’re cooked or canned and ready to go!
Can I Make This Recipe Spicier?
Absolutely! To amp up the heat, you can increase the amount of crushed red pepper flakes or even add a couple of dashes of hot sauce. Just adjust according to your heat preference!
