This easy garlic broccoli chickpea stir fry is a quick and tasty meal packed with healthy veggies and protein. It’s colorful, crunchy, and full of flavor!
If you want a simple dinner that comes together in no time, this is it! I love serving it over rice or quinoa for a hearty meal. Who knew healthy could taste this good? 😄
Key Ingredients & Substitutions
Broccoli: Fresh broccoli is key here for crunch and nutrition. If none is available, you can use frozen broccoli instead. It works well too—just adjust cooking time slightly since it’s pre-cooked.
Chickpeas: Canned chickpeas are convenient and save time. However, you could substitute them with cooked lentils or white beans for a different texture and flavor.
Garlic: Minced garlic packs a punch! If you prefer something milder, shallots are a good alternative. For garlic powder, use about 1/4 teaspoon instead of fresh garlic.
Soy Sauce: I typically use low-sodium soy sauce to control the saltiness. Tamari is a great gluten-free substitute, or you can use coconut aminos for a lighter flavor.
Hoisin Sauce: This adds sweetness, but if you don’t have it, a touch of honey or maple syrup mixed in with the soy sauce can work too for a similar effect.
What’s the Best Way to Cook Broccoli Without Losing Crunch?
For perfectly cooked broccoli, you want it tender yet crisp. Here’s how to achieve that:
- Start with high heat and make sure your skillet or wok is hot before adding the oil.
- Cook the broccoli for just 4-5 minutes. It should turn vibrant green and be tender-crisp.
- Don’t cover the pan for too long; you want moisture to escape, preventing steaming.
This method helps preserve its beautiful color and crunchy texture, making your stir fry colorful and delightful!
Easy Garlic Broccoli Chickpea Stir Fry
Ingredients:
- 2 cups broccoli florets
- 1 can (15 oz) chickpeas, drained and rinsed
- 3 cloves garlic, minced
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon hoisin sauce (optional for sweetness)
- 1 teaspoon sesame oil
- 1 tablespoon olive oil or vegetable oil
- 1 tablespoon water or vegetable broth
- 1 teaspoon cornstarch (optional, for thickening sauce)
- 1/2 teaspoon red pepper flakes (optional, for spice)
- Salt and pepper, to taste
- 2 cups cooked white or brown rice
- 1 tablespoon toasted sesame seeds (for garnish)
- 1 tablespoon chopped fresh chives or green onions (for garnish)
How Much Time Will You Need?
This delicious stir fry takes about 10 minutes to prep and 10 minutes to cook, making the total time about 20 minutes. Perfect for a quick weeknight meal!
Step-by-Step Instructions:
1. Heat the Oil:
Start by heating the olive oil in a large skillet or wok over medium heat. Make sure it’s hot before you add the garlic, which will bring out the flavors.
2. Sauté the Garlic:
Add the minced garlic to the pan and sauté for about 30 seconds, just until it becomes fragrant. Watch it closely so it doesn’t burn!
3. Add the Broccoli:
Now it’s time to add the broccoli florets! Stir fry them for about 4-5 minutes, letting them get tender but still crisp. The bright green color will look amazing!
4. Mix in Chickpeas:
Next, stir in the drained chickpeas and cook for another 2 minutes. Make sure everything is well mixed together!
5. Prepare the Sauce:
In a small bowl, whisk together soy sauce, hoisin sauce (if using), sesame oil, water (or broth), cornstarch (if you want a thicker sauce), and red pepper flakes if you like it spicy.
6. Pour the Sauce:
Pour this sauce over the broccoli and chickpeas in the skillet. Stir everything gently to coat all the ingredients evenly. Cook for another 1-2 minutes until the sauce thickens slightly.
7. Season It Up:
Now, season your stir fry with salt and pepper to taste. Adjust according to your preference!
8. Serve:
Remove the skillet from heat and serve the stir fry over the cooked rice you prepared earlier.
9. Garnish:
Finally, sprinkle toasted sesame seeds and chopped chives or green onions on top for a fresh and tasty finish. Enjoy!
There’s nothing like a quick, nutritious, and flavorful meal. Enjoy every bite of your Easy Garlic Broccoli Chickpea Stir Fry! 🌟
Frequently Asked Questions (FAQ)
Can I Replace Chickpeas with Another Type of Bean?
Absolutely! You can substitute chickpeas with any canned beans you have on hand, such as black beans, kidney beans, or even lentils. Just ensure they are drained and rinsed before adding them to the stir fry!
How Can I Make This Dish Spicier?
If you like more heat, you can increase the red pepper flakes in the recipe. Alternatively, add a splash of sriracha or chili sauce when mixing the sauce, or top it with freshly sliced jalapeños when serving!
Can I Use Fresh Garlic Instead of Minced Garlic?
Yes, minced garlic is just fresh garlic that’s been chopped finely. If you prefer, you can use garlic powder as a substitute, but remember to use about 1/4 teaspoon instead of a clove. Just be careful not to overdo it; garlic powder is more concentrated!
What’s the Best Way to Store Leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm gently in a skillet over low heat or in the microwave, stirring occasionally to ensure even heating!
