This Easy Garlic Broccoli Chickpea Stir Fry is a quick and tasty dish! It’s filled with crunchy broccoli and protein-packed chickpeas, all tossed in a delicious garlic sauce.
Perfect for busy nights, this stir fry comes together in no time. I love serving it over rice or noodles for a filling meal that you can whip up in a flash!
Key Ingredients & Substitutions
Broccoli: Fresh broccoli is ideal for this stir fry because it adds crunch and nutrition. If you’re short on fresh veggies, try frozen broccoli; it works great too! You could also swap it out for other greens like snap peas or bell peppers.
Chickpeas: These provide plant-based protein, making the dish filling. If you don’t have chickpeas, white beans or tofu can be good alternatives. They’ll still give you protein, but with a different texture.
Soy Sauce: Low-sodium soy sauce keeps the dish savory without too much salt. If you want a gluten-free option, tamari works well. You could also use coconut aminos for a slightly sweeter flavor.
Garlic: Fresh garlic adds a vibrant kick. If you’re out of fresh garlic, garlic powder could work in a pinch, though I’d recommend using less since it’s more concentrated.
How to Achieve Perfectly Cooked Broccoli in a Stir Fry?
Getting broccoli just right in a stir fry can be tricky, but it’s all about timing! You want it tender yet still crisp. Here’s how:
- Start by heating your oil on medium-high heat. This ensures a good sizzle when you add the broccoli.
- Add your broccoli florets and stir them often. This helps them cook evenly and develop a nice color.
- If they look too bright and you want more tenderness, add a splash of water and cover briefly. This helps steam them just a bit.
- Keep an eye on them; about 4-5 minutes should give you that perfect texture.
These tips and tricks should help you whip up a fantastic Garlic Broccoli Chickpea Stir Fry every time! Enjoy your cooking!
Easy Garlic Broccoli Chickpea Stir Fry
Ingredients You’ll Need:
- 1 tablespoon vegetable oil (or olive oil)
- 3 cloves garlic, minced
- 1 head broccoli, cut into florets (about 4 cups)
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/4 cup low-sodium soy sauce
- 1 tablespoon hoisin sauce (optional for sweetness and depth)
- 1 teaspoon toasted sesame oil
- 1 teaspoon rice vinegar or lime juice
- 1 tablespoon maple syrup or honey
- 1/2 teaspoon crushed red pepper flakes (optional for some heat)
- 1 tablespoon cornstarch mixed with 2 tablespoons water (slurry)
- Cooked white or brown rice, for serving
- Sesame seeds and chopped green onions or chives, for garnish
How Much Time Will You Need?
This easy stir fry takes about 10 minutes to prep and 10-15 minutes to cook, totaling around 20-25 minutes. It’s a quick and healthy dish that’s perfect for busy nights!
Step-by-Step Instructions:
1. Heat the Oil:
Start by heating the vegetable oil in a large skillet or wok over medium-high heat. Make sure the pan is hot before adding the next ingredients to enhance the stir-frying process.
2. Sauté the Garlic:
Add the minced garlic to the hot oil, sautéing for about 30 seconds. You want it to become fragrant but not browned, as burnt garlic can taste bitter.
3. Cook the Broccoli:
Next, toss in the broccoli florets. Stir-fry for about 4-5 minutes until they are bright green and just tender. If you like, add a splash of water and cover the skillet briefly to steam the broccoli and soften it a bit more.
4. Add the Chickpeas:
Once the broccoli is ready, add the drained and rinsed chickpeas to the skillet. Stir everything together to combine the flavors.
5. Prepare the Sauce:
In a small bowl, whisk together the soy sauce, hoisin sauce (if using), toasted sesame oil, rice vinegar or lime juice, maple syrup or honey, and crushed red pepper flakes. This will give it a delicious depth of flavor!
6. Combine Everything:
Pour the sauce over the broccoli and chickpeas, stirring to ensure everything is well coated. This is where the magic happens—watch how the sauce brings the dish together!
7. Thicken the Sauce:
Now, add the cornstarch slurry to the pan. Stir continuously for about 1-2 minutes until the sauce thickens and becomes beautifully glossy.
8. Serve It Up:
Once thickened, remove the skillet from heat. Serve your stir fry over a bed of cooked rice for a hearty meal.
9. Garnish:
Finish off your dish by garnishing with sesame seeds and chopped green onions or chives, if desired. This adds a lovely crunch and fresh flavor!
Enjoy your flavorful and nutritious garlic broccoli chickpea stir fry!
FAQ for Easy Garlic Broccoli Chickpea Stir Fry
Can I Use Frozen Broccoli for This Recipe?
Yes, you can definitely use frozen broccoli! Just make sure to thaw it ahead of time and pat it dry to avoid excess moisture in the stir fry. Frozen broccoli will cook faster, so keep an eye on it during the stir-frying process!
What Can I Substitute for Chickpeas?
If you don’t have chickpeas on hand, you can swap them with canned white beans or cooked tofu for similar protein. Just make sure to adjust the cooking time for tofu to ensure it’s heated through and slightly crispy!
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, warm gently on the stove or in the microwave, stirring to ensure it heats evenly. You may want to add a splash of water or soy sauce to freshen up the flavors!
Can I Make This Recipe Spicier?
Absolutely! If you like more heat, you can increase the amount of crushed red pepper flakes or add a dash of sriracha or chili paste to the sauce. Adjust according to your spice tolerance!
