This Easy Garlic Broccoli Chickpea Stir Fry is a quick, tasty meal packed with healthy veggies and protein-rich chickpeas. Plus, garlic makes everything better!
You won’t believe how simple it is to whip this up in just a few minutes! I love serving it over rice for a fun twist—who knew eating healthy could taste so good? 🌱
Key Ingredients & Substitutions
Broccoli: Fresh broccoli florets are perfect for this stir fry because they stay crisp and absorb flavors well. If you can’t find fresh, frozen broccoli can work too; just be sure to thaw and drain it first.
Chickpeas: Canned chickpeas are a great time-saver. If you prefer, boiled or roasted chickpeas work just as well. You can even use other beans like black beans for a different flavor.
Garlic: Use fresh garlic for the best flavor. If you’re in a pinch, garlic powder can substitute, but it won’t have the same punch. I usually prefer more garlic—about 5 cloves—because I love that strong aroma!
Soy Sauce: Tamari is a great gluten-free option. For a low-sodium choice, look for reduced-sodium soy sauce or coconut aminos for a slightly sweeter taste.
Hoisin Sauce: This adds sweetness and a hint of richness. If you want to skip it, add an extra teaspoon of maple syrup or honey for similar sweetness.
How Can I Make Perfectly Tender Yet Crisp Broccoli?
To achieve that perfect tender-crisp broccoli, the key is timing and steaming. When stir-frying, keep a close eye on the broccoli. Here’s how to do it:
- Start with a hot pan and oil. Add the garlic first to release its flavor, then quickly follow with the broccoli.
- Stir-fry for just 3-4 minutes until bright green. Keep it moving to prevent burning.
- Add a splash of water or broth to create steam, cover the pan, and cook for an additional 3-5 minutes. This helps cook the broccoli without losing its crunch.
Following these steps ensures you get that ideal texture every time!
Easy Garlic Broccoli Chickpea Stir Fry
Ingredients You’ll Need:
- 1 tablespoon olive oil or vegetable oil
- 3-4 garlic cloves, minced
- 1 medium head of broccoli, cut into florets
- 1 can (15 oz) chickpeas, drained and rinsed
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon hoisin sauce (optional for sweetness)
- 1 teaspoon sesame oil
- 1 teaspoon grated fresh ginger (optional)
- 1 teaspoon maple syrup or honey (optional for slight sweetness)
- 1 tablespoon water or vegetable broth (to help steam broccoli)
- Pinch of red pepper flakes (optional for heat)
- Sesame seeds, for garnish
- Cooked white or brown rice, for serving
- Chopped chives or green onions, for garnish
How Much Time Will You Need?
This Easy Garlic Broccoli Chickpea Stir Fry takes about 10 minutes to prepare and another 10 minutes to cook. So, in just 20 minutes, you will have a delicious, healthy meal ready to serve!
Step-by-Step Instructions:
1. Heat The Oil:
Start by heating the olive oil in a large skillet or wok over medium-high heat. You want the pan to be nice and hot, so the veggies will stir-fry beautifully!
2. Sauté Garlic and Ginger:
Add the minced garlic (and grated ginger if you choose to use it) to the pan. Sauté for about 30 seconds—watch it closely so it doesn’t burn. You’re aiming for that fragrant aroma!
3. Cook The Broccoli:
Next, toss in the broccoli florets. Stir-fry them for 3-4 minutes until they turn vibrant green but still have a little crunch. This keeps them nice and fresh!
4. Add Chickpeas and Sauces:
Now, bring the chickpeas into the mix! Add the soy sauce, hoisin sauce (if using), sesame oil, maple syrup or honey (if you want a touch of sweetness), and the water or vegetable broth. Stir everything together well to combine.
5. Steam and Cook:
Cover the pan and let it all cook for another 3-5 minutes. This will help the broccoli become tender but still keep that nice crunch. Make sure to stir occasionally!
6. Finish Up:
If you like a bit of heat, sprinkle some red pepper flakes in there. Then, remove the pan from heat and give it a final sprinkle of sesame seeds and chopped chives or green onions for a lovely garnish.
7. Serve:
Your stir fry is ready! Serve it hot over a bed of cooked white or brown rice, and enjoy your delicious, nutritious meal!
Bon appétit! Enjoy your Easy Garlic Broccoli Chickpea Stir Fry!
Frequently Asked Questions (FAQ)
Can I Use Frozen Broccoli Instead of Fresh?
Yes, you can! If using frozen broccoli, just make sure to thaw it and drain any excess water beforehand. Frozen broccoli cooks quickly, so add it towards the end of the cooking process to prevent it from getting too mushy.
How Do I Store Leftover Stir Fry?
If you have any leftovers, store them in an airtight container in the fridge for up to 3 days. To reheat, simply warm it up in a skillet over medium heat, adding a splash of water to keep it moist, or microwave it for a quick meal!
What Can I Substitute for Chickpeas?
If chickpeas aren’t your thing, you can easily substitute them with other beans such as black beans, kidney beans, or even tofu for a protein boost. Just make sure to adjust the cooking time depending on the substitute you choose.
Can I Make This Recipe Spicier?
Absolutely! If you like it spicy, consider adding more red pepper flakes, or try adding a splash of sriracha or your favorite hot sauce while cooking. Just start small, as you can always add more!
