This Easy Garlic Broccoli Chickpea Stir Fry is a quick and tasty dish filled with crunchy broccoli and hearty chickpeas, all kissed by a garlic flavor that makes it irresistible!
I love how colorful and healthy this meal is. Plus, it just takes 15 minutes to make, so you can enjoy a delicious dinner without the fuss!
Key Ingredients & Substitutions
Broccoli: Fresh broccoli florets add crunch and nutrients to this dish. If broccoli isn’t available, you can use cauliflower or snap peas. Both offer a nice texture and taste when stir-fried.
Chickpeas: Canned chickpeas are convenient, but you can also use cooked lentils for a different twist. If you’re avoiding legumes, consider adding tofu instead for protein.
Garlic: Fresh minced garlic is a must for flavor. If you don’t have fresh garlic, you can substitute with garlic powder—use about 1/4 teaspoon. However, fresh garlic really brings out the best taste!
Soy Sauce: Use low-sodium soy sauce to control salt levels. If you’re gluten-free, opt for tamari or coconut aminos, which work just as well, but offer a slightly different flavor.
Maple Syrup: Sweetness balances the salty soy sauce. Honey is a great alternative, but if you want it vegan, agave syrup will work in its place.
How Do I Ensure My Broccoli Stays Crisp?
A key goal in this stir fry is to keep that broccoli nice and crisp while cooking. Start with a hot skillet and make sure not to overcook it! Here’s how:
- Heat the oil to medium-high before adding any ingredients.
- Once you add broccoli, keep it moving in the pan. Stir it around often to prevent burning and ensure even cooking.
- Cook only until it’s bright green and just tender—about 4-5 minutes. You want it to retain some crunch.
Finishing with a quick pour of sauce and a little thickening will coat the broccoli without steaming it further. Enjoy a stir fry that’s vibrant and full of flavor!
Easy Garlic Broccoli Chickpea Stir Fry
Ingredients You’ll Need:
- 1 tablespoon vegetable oil (or olive oil)
- 3 cups broccoli florets
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 garlic cloves, minced
- 1/4 cup soy sauce (or tamari for gluten-free)
- 1 tablespoon maple syrup or honey
- 1 tablespoon rice vinegar or apple cider vinegar
- 1 teaspoon sesame oil (optional)
- 1/2 teaspoon red pepper flakes (optional, for heat)
- 1 teaspoon cornstarch mixed with 2 tablespoons water (slurry)
- Cooked white rice, for serving
- Sesame seeds and chopped green onions, for garnish
How Much Time Will You Need?
This Easy Garlic Broccoli Chickpea Stir Fry takes about 15 minutes to prepare and cook. It’s a quick and healthy option that’s perfect for busy weeknights!
Step-by-Step Instructions:
1. Heat the Oil:
Begin by heating the vegetable oil in a large skillet or wok over medium-high heat. This will create a nice hot surface for your stir fry.
2. Sauté the Garlic:
Add the minced garlic to the hot oil and sauté for about 30 seconds until it’s fragrant. Be careful not to burn it, as burnt garlic can taste bitter!
3. Cook the Broccoli:
Next, add the broccoli florets to the skillet. Stir-fry them for 4-5 minutes. You want them to become tender but still crisp! Keep them moving in the pan so they cook evenly.
4. Add the Chickpeas:
Incorporate the drained and rinsed chickpeas, stirring them into the broccoli so they get evenly heated. This adds protein and richness to your stir fry.
5. Mix the Sauce:
In a small bowl, whisk together the soy sauce, maple syrup, rice vinegar, sesame oil (if using), and red pepper flakes. This will be your delicious sauce.
6. Pour the Sauce:
Pour the sauce over the broccoli and chickpeas in the skillet. Give it a good stir to coat all the ingredients well.
7. Heat Through:
Let the sauce heat through for about 1-2 minutes, allowing the flavors to meld together.
8. Thicken the Sauce:
Add the cornstarch slurry (the cornstarch mixed with water) to the pan. Stir continuously until the sauce thickens and coats everything nicely—this should take about 1 minute.
9. Serve It Up:
Remove the skillet from the heat. Serve the stir fry hot over cooked white rice for a filling meal.
10. Garnish:
Finally, garnish with sesame seeds and chopped green onions to give it that extra pop of flavor and color!
This recipe yields a savory, garlicky stir fry with tender-crisp broccoli and protein-packed chickpeas—perfect for a quick, healthy meal!
FAQ for Easy Garlic Broccoli Chickpea Stir Fry
Can I Use Frozen Broccoli for This Recipe?
Yes, you can use frozen broccoli! Just make sure to thaw it completely and drain any excess water before adding it to the skillet. Cook for a shorter time to prevent mushiness, about 3-4 minutes should suffice.
How Can I Make This Stir Fry Spicier?
If you like it spicy, increase the amount of red pepper flakes in the recipe or add a splash of sriracha or your favorite hot sauce when you mix in the sauce. You can always start with a little, taste, and adjust according to your heat preference!
Can I Prep This Meal in Advance?
Absolutely! You can chop the broccoli and mince the garlic ahead of time. Store in the fridge for up to a day before cooking. The chickpeas can also be rinsed and prepared in advance, making it easy to whip up this stir fry when you’re ready.
What’s the Best Way to Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply warm it up in the microwave or on the stovetop. If the stir fry looks a bit dry, add a splash of water or a drizzle of extra soy sauce to loosen it up!
