This Easy Garlic Broccoli Chickpea Stir Fry is a tasty and colorful dish! It combines freshly cooked broccoli with hearty chickpeas, all tossed in a zesty garlic sauce.
Key Ingredients & Substitutions
Broccoli: Fresh broccoli adds a vibrant color and crunch. If you can’t find fresh, frozen broccoli works too—just adjust cooking time to avoid overcooking.
Chickpeas: Canned chickpeas are great for convenience. If you’re looking for a protein hit, you can substitute with cooked lentils or even tofu for a different texture.
Garlic: Fresh garlic is best for a strong flavor. If you have garlic powder on hand, use about 1/4 teaspoon, but fresh is always my preference!
Soy sauce: Tamari is a fantastic gluten-free substitute. For a lighter version, you can use low-sodium soy sauce. If you need a soy-free option, coconut aminos are great, too!
Hoisin sauce: This ingredient adds a sweet and rich flavor. If you don’t have any, a little maple syrup mixed with additional soy sauce can work as a sweetener.
How Do You Ensure Crunchy Broccoli in a Stir Fry?
To keep broccoli perfectly crunchy, it’s essential to avoid overcooking. Here are some tips:
- Start cooking the broccoli over medium-high heat, which helps it to sear quickly.
- Cook it just until it turns bright green, about 5-6 minutes. A little bite is what you’re going for.
- Stir frequently for even cooking but be careful not to let it sit too long in the pan.
Remember, you can always cook it more later, but you can’t take away mushiness once it happens!
Easy Garlic Broccoli Chickpea Stir Fry
Ingredients You’ll Need:
- 1 tablespoon olive oil (or vegetable oil)
- 3 cups broccoli florets
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 cloves garlic, minced
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon hoisin sauce (optional, for sweetness)
- 1 teaspoon sesame oil
- 1/2 teaspoon red chili flakes (optional for heat)
- 1 teaspoon grated fresh ginger (optional)
- Salt and pepper, to taste
- 1 green onion, thinly sliced (for garnish)
- 1 teaspoon sesame seeds (for garnish)
- Cooked white or brown rice, for serving
How Much Time Will You Need?
This delicious stir fry will take about 10 minutes of prep time and around 15 minutes of cooking time. So, in just about 25 minutes, you’ll have a vibrant and healthy meal ready to enjoy!
Step-by-Step Instructions:
1. Sauté the Garlic:
Heat the olive oil in a large skillet or wok over medium-high heat. Once the oil is hot, add the minced garlic (and fresh ginger if you’re using it), sautéing for about 30 seconds until it’s fragrant but not browned. This will build a wonderful aroma for your stir fry!
2. Cook the Broccoli:
Next, add the broccoli florets to the pan. Stir them frequently, cooking for about 5-6 minutes until they turn bright green and are tender-crisp. You want them to stay vibrant and slightly crunchy for the best texture!
3. Warm the Chickpeas:
Incorporate the drained chickpeas into the pan and continue to cook for an additional 2-3 minutes until they’re heated through. This step is quick, just enough for the chickpeas to warm up!
4. Mix the Sauce:
In a small bowl, whisk together the soy sauce, hoisin sauce (if using), sesame oil, and red chili flakes. This mixture will add all those essential flavors to the dish.
5. Combine Everything:
Pour the sauce over the broccoli and chickpeas, tossing everything together to coat evenly. Let it cook for another 1-2 minutes, which will allow the sauce to thicken slightly and absorb into the vegetables.
6. Final Touches:
Give it a taste and add salt and pepper according to your liking. When it’s just right, remove the stir fry from heat.
7. Serve It Up:
Serve your stir fry hot over cooked rice for a filling meal. You’ll want to garnish with sliced green onions and a sprinkle of sesame seeds for that extra touch of flavor and crunch!
Enjoy your healthy, flavorful Easy Garlic Broccoli Chickpea Stir Fry!
FAQ for Easy Garlic Broccoli Chickpea Stir Fry
Can I Use Frozen Broccoli for This Recipe?
Absolutely! Frozen broccoli can be a great time-saver. Just make sure to thaw it first and drain any excess moisture. You may need to adjust the cooking time to ensure it doesn’t become too soft.
What Other Vegetables Can I Add?
Feel free to get creative! Bell peppers, snap peas, or carrots can be delicious additions. Just chop them into bite-sized pieces and add them when you add the broccoli, as different veggies may have varying cooking times.
How to Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, microwave them or warm them in a pan over low heat, adding a splash of water or broth to maintain moisture.
Can I Make This Meal Without Soy Sauce?
Yes, you can substitute soy sauce with coconut aminos for a soy-free option. Additionally, a mixture of apple cider vinegar and a pinch of salt can work in a pinch to add some tanginess!
