This colorful stir fry combines crisp broccoli and hearty chickpeas, all tossed in a tasty garlic sauce. It’s quick to prepare and perfect for a healthy meal!
Can we talk about how easy this is? Just dump everything in a pan and stir! I love serving it over rice for a filling dinner. Plus, it’s practically good-for-you food! 😄
Key Ingredients & Substitutions
Broccoli: Fresh broccoli is fantastic for this stir fry, providing a nice crunch. If you’re short on time, frozen broccoli works well, just make sure to thaw and drain it before cooking.
Chickpeas: These canned beans are a protein-packed choice. If you’re avoiding canned foods, you can cook dried chickpeas at home. Just soak and cook them until tender!
Olive Oil: I usually go for olive oil for its flavor, but vegetable oil or sesame oil can work too. They have a higher smoke point and won’t overpower the dish.
Garlic: Fresh garlic gives the best flavor, but you can use garlic powder in a pinch. Use about 1/2 teaspoon for each clove, adjusted to taste.
Soy Sauce: Tamari is a great gluten-free option. If you’re looking for a lower-sodium option, there are lighter versions of soy sauce available.
Maple Syrup or Honey: Both sweeteners add a nice balance. For vegan, stick with maple syrup. You could also try agave syrup if you have it on hand.
How Do I Ensure My Broccoli Stays Crisp in the Stir Fry?
Keeping the broccoli crisp is all about timing. Start with a hot pan and avoid overcooking. Aim for vibrant green broccoli that’s tender but still has a bite.
- Heat oil in the pan before adding garlic.
- Cook garlic until fragrant, about 30 seconds—don’t let it burn!
- Add broccoli and stir-fry on high heat for 5 minutes.
- Cook just enough so it’s bright green and tender-crisp; the longer it cooks, the softer it’ll get.
Follow these tips, and you’ll have perfectly crisp broccoli every time!
How to Make Easy Garlic Broccoli Chickpea Stir Fry
Ingredients You’ll Need:
For the Stir Fry:
- 2 cups broccoli florets (fresh or frozen)
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tbsp olive oil or vegetable oil
- 4 garlic cloves, minced
For the Sauce:
- 1/4 cup soy sauce (or tamari for gluten-free)
- 1 tbsp maple syrup or honey
- 1 tsp rice vinegar (optional)
- 1/2 tsp red pepper flakes (optional, for a bit of heat)
- 1 tsp toasted sesame oil (optional, for flavor)
For Garnishing:
- 1 tbsp sesame seeds
- 2 green onions, sliced
- Cooked white or brown rice, for serving
How Much Time Will You Need?
This stir fry takes about 10 minutes of preparation time and around 10 minutes to cook. So, in just about 20 minutes, you’ll have a fresh and delicious meal ready to enjoy!
Step-by-Step Instructions:
1. Heat the Oil:
Start by heating the olive oil in a large skillet or wok over medium-high heat. This step is crucial, as it creates a nice base for flavor.
2. Sauté the Garlic:
Add the minced garlic to the pan and sauté for about 30 seconds. You want it to become fragrant, but be careful not to let it burn!
3. Stir Fry the Broccoli:
Now, add the broccoli florets to the pan. Stir fry them for about 5 minutes until they’re crisp-tender. The bright green color means they’re cooking just right!
4. Add the Chickpeas:
Next, stir in the rinsed chickpeas and cook for another 2 minutes to warm them through. This adds a protein boost to your stir fry!
5. Prepare the Sauce:
In a small bowl, mix together the soy sauce, maple syrup, rice vinegar, red pepper flakes, and toasted sesame oil if you’re using it. This gives the dish some delicious depth!
6. Combine It All:
Pour the sauce over the broccoli and chickpeas, stirring well to coat everything evenly. This is where the magic happens!
7. Simmer and Thicken:
Cook for an additional 2-3 minutes until the sauce thickens slightly and everything is heated through. You’ll love the aroma filling your kitchen!
8. Serve Your Dish:
Remove from heat and serve the stir fry over your choice of cooked rice. It’s hearty and satisfying!
9. Garnish and Enjoy:
Finish by garnishing your dish with sesame seeds and sliced green onions. They add a lovely crunch and freshness!
Enjoy your healthy, quick, and flavorful Easy Garlic Broccoli Chickpea Stir Fry! It’s perfect for a busy weeknight dinner!
FAQ for Easy Garlic Broccoli Chickpea Stir Fry
Can I Use Different Vegetables in This Stir Fry?
Absolutely! You can mix and match with your favorite veggies. Bell peppers, snap peas, or carrots all make great additions. Just ensure they are cut into similar sizes for even cooking.
How to Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To keep it fresh, reheat it gently in a skillet or microwave, adding a splash of water to prevent drying out.
Can I Make This Recipe Vegan?
Yes! This recipe is already vegan-friendly as it uses chickpeas and maple syrup instead of honey. Just double-check that your soy sauce or tamari is vegan as well!
What Can I Serve with This Stir Fry?
This stir fry is delicious over cooked white or brown rice. You can also serve it with quinoa, noodles, or even cauliflower rice for a lower-carb option!
