Easy Garlic Broccoli Stir Fry with Chickpeas

Key Ingredients & Substitutions

Broccoli: Use fresh broccoli for the best crunch and flavor. If you’re in a pinch, frozen broccoli works too, just be sure to thaw it well and drain any excess water.

Chickpeas: Canned chickpeas are quick and easy. If you’re cooking from dry, make sure to soak them overnight and cook until tender. Great for plant-based protein!

Garlic: Fresh garlic is key for that strong aroma. If you don’t have fresh garlic, garlic powder can work in a pinch—just use about 1/4 teaspoon instead.

Soy Sauce: Regular soy sauce is a must, but if you’re gluten-free, you can substitute tamari. Coconut aminos also work for a sweeter flavor.

Maple Syrup or Honey: Both add sweetness; use whichever you have on hand. For vegan options, maple syrup is perfect. You can also use agave syrup.

How Can I Ensure My Broccoli Is Perfectly Cooked?

Getting the broccoli just right makes a huge difference! You want it bright green and slightly tender yet still crispy. Here are some tips:

• Start with high heat to quickly cook the broccoli while retaining color and crunch.
• Cut the florets into even sizes for uniform cooking.
• Avoid covering the pan while cooking; this keeps steam in and can make the broccoli mushy.
• Keep an eye on the time—4-5 minutes is ideal for stir-frying.

These tips will help you achieve that perfect texture. Enjoy your meal prep!

Easy Garlic Broccoli Stir Fry with Chickpeas

Ingredients You’ll Need:

For the Stir-Fry:

• 1 large head of broccoli, cut into bite-sized florets
• 1 can (15 oz) chickpeas, drained and rinsed
• 3 cloves garlic, minced
• 2 tbsp vegetable oil (such as canola or sunflower)

For the Sauce:

• 3 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp maple syrup or honey
• 1 tsp rice vinegar or apple cider vinegar
• 1/2 tsp chili flakes (optional, for a bit of heat)

For Serving:

• 1 tsp toasted sesame seeds (for garnish)
• Cooked jasmine or basmati rice, for serving
• 1-2 tbsp water or vegetable broth (if needed)

How Much Time Will You Need?

This dish takes about 10-15 minutes to prepare and cook. It’s quick enough for a busy weeknight and delicious enough to impress!

Step-by-Step Instructions:

1. Prepare the Ingredients:

Start by cutting the broccoli into bite-sized florets so they cook evenly. Mince the garlic cloves finely and rinse the chickpeas in a colander under cold water. This helps to remove excess salt and preserves the fresh flavor.

2. Heat the Oil:

In a large skillet or wok, heat the vegetable oil over medium-high heat. Make sure the oil is hot but not smoking.

3. Sauté the Garlic:

Add the minced garlic to the skillet and sauté for about 30 seconds. You’ll know it’s ready when you can smell that lovely garlic aroma. Be careful not to let it burn, as this will make it taste bitter.

4. Cook the Broccoli:

Next, toss in the broccoli florets and stir-fry them for about 4-5 minutes. You want them to be bright green and just starting to soften while still crunchy.

5. Add Chickpeas:

Stir in the rinsed chickpeas and cook for an additional 2-3 minutes. This heats the chickpeas up and lets them soak in the flavors.

6. Make the Sauce:

In a small bowl, whisk together the soy sauce, maple syrup (or honey), rice vinegar, and chili flakes, if you like it spicy.

7. Combine It All:

Pour the sauce over the broccoli and chickpeas, tossing everything together for even coverage. If it looks a little dry, you can add 1-2 tablespoons of water or vegetable broth to loosen the sauce.

8. Thicken the Sauce:

Allow the stir fry to cook for another 1-2 minutes, letting the sauce thicken slightly so it clings nicely to the veggies and chickpeas.

9. Serve:

Remove the stir fry from the heat. Serve it over cooked jasmine or basmati rice to enjoy a hearty meal.

10. Garnish:

Finally, sprinkle toasted sesame seeds on top and, if you like, add some chopped green onions or fresh herbs for an extra pop of color and flavor.

Now dig in and enjoy this quick, nutritious, and flavorful garlic broccoli and chickpea stir fry—perfect for a satisfying weekday meal!

FAQ for Easy Garlic Broccoli Stir Fry with Chickpeas

Can I Use Frozen Broccoli in This Recipe?

Yes, frozen broccoli can be used! Just make sure to thaw it completely and drain any excess water before adding it to the stir fry. This helps prevent sogginess.

What Can I Substitute for Chickpeas?

If you’re looking for a substitute, white beans (like cannellini or navy beans) work well. You can also use tofu or tempeh for a different protein source. Just ensure they’re cooked and properly seasoned!

Can I Make This Stir Fry Ahead of Time?

Absolutely! You can prepare the broccoli and sauce ahead of time and store them separately in the fridge for up to 2 days. When you’re ready, just stir-fry everything together!

How Do I Store Leftovers?

Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply warm it in a skillet over low heat or microwave it until heated through. Add a splash of water if it seems dry!