This easy garlic broccoli and chickpea stir fry is quick, healthy, and packed with flavor! It’s a great way to enjoy crunchy broccoli and protein-rich chickpeas in one colorful dish.
You can whip this up in no time, making it perfect for busy nights. Pair it with rice or noodles, or just enjoy it on its own. You’ll want to make this over and over! 🥦✨
Key Ingredients & Substitutions
Broccoli: Fresh broccoli florets provide a lovely crunch and vibrant color. If you can’t find fresh broccoli, frozen ones work too. Just adjust the cooking time, as frozen broccoli may cook quicker.
Chickpeas: Canned chickpeas are super convenient, but you can also cook dried chickpeas if you prefer. Just soak and boil them in advance. For a different protein, try using edamame or tofu.
Garlic: Fresh garlic gives a strong flavor. If you run out, garlic powder can work in a pinch. Use about 1/8 teaspoon for each clove, but fresh is always best for this dish!
Sauces: Soy sauce adds a salty flavor, while hoisin sauce adds a touch of sweetness. If you need it gluten-free, use tamari. You can also leave out the hoisin and maple syrup if you like it less sweet.
Oils: While vegetable oil works well, sesame oil adds more flavor. You can also use olive oil, but it may alter the dish’s taste slightly.
How Do I Get the Broccoli Just Right?
Getting the broccoli to the perfect tenderness while keeping it bright green is key. Here’s how:
- Start by washing and cutting the broccoli into even-sized florets so they cook uniformly.
- When you heat the oil, make sure it’s hot enough before adding the garlic—this prevents it from burning.
- Cook the broccoli for 4-5 minutes. Stir frequently, but don’t overcook; you want it to be tender yet crunchy!
- If you’re unsure, taste a piece near the end of cooking.
Remember, cooking times can vary, so keep an eye on your broccoli. Enjoy this delicious stir fry!
Easy Garlic Broccoli and Chickpea Stir Fry
Ingredients:
- 2 cups broccoli florets
- 1 can (15 oz) chickpeas, drained and rinsed
- 3 cloves garlic, minced
- 2 tablespoons vegetable oil (or sesame oil for flavor)
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon hoisin sauce or oyster sauce (optional for sweetness and depth)
- 1 teaspoon maple syrup or honey (optional)
- 1/2 teaspoon crushed red pepper flakes (optional for heat)
- 1 teaspoon sesame seeds (for garnish)
- 2 green onions, chopped (for garnish)
- Cooked white or brown rice, to serve
How Much Time Will You Need?
This stir fry takes about 10 minutes of prep time and 10 minutes of cooking time, for a total of about 20 minutes. It’s a quick dish that’s perfect for a healthy weekday meal!
Step-by-Step Instructions:
1. Heat the Oil:
Start by heating the vegetable oil in a large skillet or wok over medium-high heat. Give it just a minute to get hot!
2. Sauté the Garlic:
Add the minced garlic to the oil and sauté for about 30 seconds. You’ll want it to be fragrant but not browned, so keep an eye on it!
3. Cook the Broccoli:
Next, toss in the broccoli florets. Stir-fry them for 4–5 minutes until they soften slightly while maintaining their crispy texture and bright green color.
4. Combine with Chickpeas:
Add the drained chickpeas to the skillet. Stir everything together to mix the flavors.
5. Make the Sauce:
In a small bowl, mix together the soy sauce, hoisin sauce (if using), maple syrup (if using), and red pepper flakes. This will be your tasty sauce.
6. Add the Sauce:
Pour the sauce mixture over the broccoli and chickpeas, making sure everything gets coated evenly.
7. Cook Together:
Continue to cook the stir fry for another 2–3 minutes. This allows the sauce to thicken slightly, sticking to the vegetables and chickpeas.
8. Serve:
Remove the skillet from heat. Serve the stir fry over cooked rice for a filling meal.
9. Garnish:
Finish off by sprinkling sesame seeds and chopped green onions on top. They add a nice crunch and freshness!
Enjoy this nutritious, flavorful, and satisfying plant-based stir fry!
FAQ for Easy Garlic Broccoli and Chickpea Stir Fry
Can I Use Frozen Broccoli Instead of Fresh?
Yes, you can use frozen broccoli! Just make sure to thaw it first and drain any excess moisture. You may need to cook it for a shorter time—about 3-4 minutes—to prevent it from becoming mushy.
What Can I Substitute for Chickpeas?
If you’re looking for a substitute, try using cooked lentils or edamame for a different flavor and texture. You can also use tofu if you prefer a different protein option; just cut it into cubes and stir-fry until golden.
How Can I Make This Dish Spicier?
Add more crushed red pepper flakes to your sauce for extra heat, or try a splash of sriracha or chili garlic sauce when mixing in the sauce. Adjust according to your spice preference!
How Do I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it on the stove over low heat or in the microwave, stirring occasionally for even heating.
