This colorful stir fry features fresh broccoli and hearty chickpeas, all tossed in a tasty garlic sauce. It’s quick to make and packed with nutrients!
I love how this dish comes together in just one pan. Plus, it’s great for meal prep—just pop it in the fridge and enjoy throughout the week!
Key Ingredients & Substitutions
Broccoli: Fresh broccoli is key for this recipe. You can substitute it with snow peas or even cauliflower if you prefer. Just keep an eye on the cooking time as different vegetables may cook faster.
Chickpeas: These provide protein and heartiness. If you want a different texture, you could use canned lentils or edamame instead. They offer a similar nutrient boost!
Garlic: Fresh garlic is essential for flavor. If you’re in a rush, garlic powder can work in a pinch, but fresh garlic brings a richness that’s hard to beat!
Sauces: Low-sodium soy sauce is preferable for controlling sodium intake. If you’re gluten-free, tamari is a great alternative. Coconut aminos also add a nice flavor if you want something different!
Sweetener: Maple syrup adds a touch of sweetness. You can replace it with agave syrup or even leave it out entirely if you prefer less sweetness.
How Can I Get Perfectly Cooked Broccoli?
The trick to great stir-fried broccoli is to not overcook it. You want it bright green and slightly crisp. Start by heating the oil and adding garlic—let it sizzle but don’t let it brown. Then, add the broccoli.
- Stir-fry for just 4-5 minutes over medium-high heat. You’ll notice the vibrant color and a tender bite.
- If you have a lid, cover the skillet for a minute to steam the broccoli; this helps it cook evenly without losing its crunch.
- Always taste a piece! You want it to be tender but still firm to the bite.
Healthy Garlic Broccoli Stir Fry With Chickpeas
Ingredients You’ll Need:
For the Stir Fry:
- 1 large head of broccoli, cut into florets (about 4 cups)
- 1 (15 oz) can chickpeas, drained and rinsed
- 2 tablespoons olive oil or avocado oil
- 4 cloves garlic, minced
- 1 tablespoon fresh ginger, minced (optional)
For the Sauce:
- 3 tablespoons low-sodium soy sauce or tamari
- 1 tablespoon maple syrup or honey
- 1 teaspoon rice vinegar or apple cider vinegar
- 1/2 teaspoon chili flakes or to taste (optional, for heat)
For Thickening:
- 2 teaspoons cornstarch mixed with 2 tablespoons water
For Serving:
- Sesame seeds, for garnish
- Cooked white or brown rice, to serve
- Chopped green onions or chives, for garnish
How Much Time Will You Need?
This recipe takes about 10 minutes to prep and 10 minutes to cook. In total, you’ll need around 20 minutes to have this delicious meal ready to serve!
Step-by-Step Instructions:
1. Heat the Oil:
Start by heating the olive oil or avocado oil in a large skillet or wok over medium-high heat. You want the pan hot enough to get a good sizzle when you add the ingredients!
2. Sauté Garlic and Ginger:
Once the oil is hot, add the minced garlic and ginger (if you’re using it). Sauté for about 30 seconds until it becomes fragrant, but be careful not to let it brown—burnt garlic can taste bitter!
3. Add Broccoli:
Next, toss in the broccoli florets. Stir-fry for about 4-5 minutes. You’re looking for them to get bright green and tender but still a bit crunchy. This keeps the nutrients intact and gives you great texture!
4. Add Chickpeas:
Now, add the drained chickpeas to the skillet. Stir everything together so the chickpeas can heat up and mingle with the broccoli.
5. Prepare the Sauce:
In a small bowl, whisk together the soy sauce, maple syrup, rice vinegar, and chili flakes. This sauce will add a lovely balance of flavors!
6. Combine Sauce with Vegetables:
Pour the prepared sauce over the broccoli and chickpeas in the skillet. Give it a good stir to make sure everything is evenly coated and delicious.
7. Thicken the Sauce:
Mix the cornstarch with water until smooth, then add it to the skillet. Stir continuously for 1-2 minutes until the sauce thickens and beautifully coats the veggies.
8. Serve:
Remove the skillet from the heat. Serve the stir fry over cooked rice, and garnish with sesame seeds and chopped green onions or chives for that extra special touch!
Enjoy this healthy, flavorful meal that’s not only quick to make but also delightful to eat!
Can I Use Frozen Broccoli for This Recipe?
Yes, you can use frozen broccoli! Just make sure to thaw it completely and pat it dry to avoid excess moisture in the pan. Cook on medium heat for a couple of extra minutes to ensure it’s heated through and tender.
Can I Substitute Chickpeas with Another Protein?
Absolutely! If you’re looking for alternatives, feel free to use tofu, tempeh, or even edamame for a similar protein boost. Just adjust the cooking time as needed to ensure they are heated through or cooked properly!
How Should I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stove or in the microwave, stirring occasionally, to maintain the texture of the broccoli and chickpeas.
Can I Add Other Vegetables to This Stir Fry?
Definitely! You can customize your stir fry with other vegetables like bell peppers, carrots, or snap peas. Just be sure to adjust the cooking time slightly based on how long they take to cook!
