This Garlic Broccoli Chickpea Stir Fry is quick, tasty, and packed with healthy goodness! Fresh broccoli, protein-rich chickpeas, and a flavorful garlic sauce come together in this colorful dish.
You can whip this up in no time, perfect for those busy nights! I like to serve it over rice or noodles, and trust me, your taste buds will thank you for this simple yet yummy meal!
Key Ingredients & Substitutions
Broccoli: Fresh broccoli is the star of this dish! I love using large heads because they have more flavor. If broccoli isn’t available, try using cauliflower or green beans as a substitute.
Chickpeas: They add protein and help keep you full. If you don’t have canned chickpeas, dry ones work too, but you’ll need to soak and cook them first! White beans or tofu can also be great replacements.
Garlic: Fresh garlic is a must for that aromatic flavor, but garlic powder can substitute if needed. Remember, fresh gives the best taste!
Sauces: Soy sauce is versatile, but hoisin adds a nice sweet touch. If you’re avoiding soy, coconut aminos is a great alternative. You can even skip the hoisin and simply add a bit of maple syrup!
How Do You Get Perfectly Tender Broccoli in Stir Fry?
Getting the right texture for broccoli is key to a good stir-fry! Here’s how to do it right:
- Start with high heat to quickly cook the broccoli and maintain its bright green color.
- Keep the cooking time short, about 4-5 minutes is ideal. You want it tender but still a little crunchy!
- Cover the skillet for the first couple of minutes to help steam the broccoli and cook it evenly.
Following these tips will give you perfectly cooked broccoli that stays vibrant and full of nutrients!
Garlic Broccoli Chickpea Stir Fry
Ingredients:
- 1 tablespoon olive oil or sesame oil
- 3 cloves garlic, minced
- 1 large head of broccoli, cut into florets (about 4 cups)
- 1 can (15 oz) chickpeas, drained and rinsed
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon hoisin sauce or maple syrup (optional for a touch of sweetness)
- 1 teaspoon freshly grated ginger (optional)
- 1/4 teaspoon red pepper flakes (optional for heat)
- 1 teaspoon sesame seeds (for garnish)
- 2 green onions, thinly sliced (for garnish)
- Cooked white rice or brown rice, for serving
Time Needed:
This delicious Garlic Broccoli Chickpea Stir Fry will take you about 10 minutes of prep time and around 10 minutes of cooking time, making it a quick 20-minute meal that’s perfect for busy days!
Step-by-Step Instructions:
1. Heat the Oil:
Begin by heating 1 tablespoon of olive or sesame oil in a large skillet or wok over medium-high heat. Allow the oil to warm up before adding other ingredients.
2. Sauté Garlic and Ginger:
Once the oil is hot, add the minced garlic and the freshly grated ginger if you’re using it. Sauté for about 30 seconds, making sure it becomes fragrant but doesn’t brown. This step adds a lovely flavor to your stir fry!
3. Add Broccoli:
Next, toss in the broccoli florets. Stir-fry for approximately 4-5 minutes. You want the broccoli to be bright green and tender-crisp, so keep it moving in the skillet.
4. Incorporate Chickpeas:
Stir in the rinsed chickpeas and continue cooking for another 2 minutes just to warm them through. They’ll add protein and make your dish more filling!
5. Prepare the Sauce:
While the chickpeas are heating, grab a small bowl and whisk together 3 tablespoons of soy sauce and 1 tablespoon of hoisin sauce or maple syrup (if using). Add the red pepper flakes for some heat if you like!
6. Combine Everything:
Pour the sauce over the broccoli and chickpeas in the skillet. Stir well to ensure everything is coated in that delicious sauce. Cook for an additional 1-2 minutes until the sauce thickens slightly and everything is hot.
7. Garnish and Serve:
Once cooked, remove from heat and garnish with sesame seeds and sliced green onions on top. Serve your vibrant stir fry over a bed of cooked white or brown rice.
Enjoy your flavorful, nutrient-packed Garlic Broccoli Chickpea Stir Fry!
FAQ for Garlic Broccoli Chickpea Stir Fry
Can I Use Frozen Broccoli Instead of Fresh?
Yes, you can use frozen broccoli! Just make sure to thaw it first and drain any excess moisture to avoid a soggy stir fry. Toss the thawed broccoli in during step 3 and cook for about 3-4 minutes until heated through.
Is There a Substitute for Chickpeas?
Absolutely! If you don’t have chickpeas on hand, you can use other beans like black beans or kidney beans. Alternatively, tofu is a great protein-rich option that will absorb the flavors of the sauce beautifully.
How Can I Adjust the Spice Level?
If you prefer a milder stir fry, you can simply omit the red pepper flakes. If you like it spicier, consider adding more flakes or stirring in a splash of sriracha just before serving for an extra kick!
How Do I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply pop it in the microwave or rewarm it in a skillet on the stove with a splash of water or oil to help steam it back to life.
