This healthy garlic broccoli chickpea stir fry is a quick and tasty meal that’s packed with flavor! The crisp broccoli and protein-rich chickpeas are stir-fried with garlic for a vibrant dish.
If you’re like me, you can’t resist the smell of garlic sizzling away! This stir fry is perfect over rice or on its own for a light dinner. Plus, it’s super easy to whip up on a busy night!
Key Ingredients & Substitutions
Broccoli: Fresh broccoli florets add a nice crunch and vibrant color. If fresh isn’t available, frozen broccoli works well in a pinch—just make sure to thaw and drain it first.
Chickpeas: Canned chickpeas are convenient, but you can also use dried chickpeas if you have the time to soak and cook them. They provide great protein and fiber!
Garlic: Fresh garlic is a must for this dish to bring that aromatic flavor. In a hurry? You can use garlic powder, about 1/2 teaspoon, but fresh is always best in terms of taste.
Olive Oil: I love using olive oil for its flavor and health benefits. You could substitute avocado oil or even sesame oil if you want to enhance the Asian flavor.
Soy Sauce: Low sodium soy sauce is great to control saltiness. Tamari is a perfect gluten-free swap. Coconut aminos is another tasty alternative if you’re avoiding soy.
How Do I Get the Perfect Stir-Fry Texture?
Getting that perfect stir-fry texture comes down to a few key techniques. First, make sure your pan is hot before adding anything. This helps to sear the veggies quickly.
- Start by heating the oil in the pan until it’s shimmering, then add garlic and ginger for flavor.
- Keep the heat high and stir often to ensure even cooking. Broccoli should be bright green and tender-crisp, not mushy.
- Adding chickpeas at the right time ensures they don’t turn mushy either. Stir together just until heated through.
- The cornstarch slurry thickens the sauce and adds a nice glossy finish. Don’t skip it!
Following these tips will give you a fantastic stir-fry with great color and texture every time!
Healthy Garlic Broccoli Chickpea Stir Fry
Ingredients You’ll Need:
- 2 cups broccoli florets (fresh)
- 1 can (15 oz) chickpeas, drained and rinsed
- 3 cloves garlic, minced
- 1 tablespoon olive oil (or avocado oil)
- 3 tablespoons low sodium soy sauce (or tamari for gluten-free)
- 1 tablespoon maple syrup or honey (optional for slight sweetness)
- 1 teaspoon rice vinegar or apple cider vinegar
- 1 teaspoon toasted sesame oil (optional for flavor)
- 1/2 teaspoon red chili flakes (optional for heat)
- 1 teaspoon grated fresh ginger (optional for extra flavor)
- 1/2 teaspoon cornstarch mixed with 2 tablespoons water (for sauce thickening)
- Cooked white or brown rice, for serving
- Toasted sesame seeds and chopped chives or green onions for garnish
How Much Time Will You Need?
This scrumptious stir fry takes about 10 minutes of preparation and 10 minutes of cooking, making a total of approximately 20 minutes from start to finish. Perfect for those busy weeknights when you need a quick, healthy meal!
Step-by-Step Instructions:
1. Prepare the Ingredients:
Start by cutting the broccoli into bite-sized florets. Make sure to rinse the chickpeas well under cool water, draining them thoroughly. This step helps to remove excess sodium and any canning liquid for better flavor.
2. Heat the Oil:
In a large skillet or wok, warm the olive oil over medium-high heat until it shimmers. It’s essential for the oil to be hot to achieve that delightful stir-fry effect.
3. Sauté the Aromatics:
Add the minced garlic to the hot oil and, if you’re using it, the grated ginger. Sauté for about 30 seconds until you smell that amazing aroma. Be careful not to let it burn, as burnt garlic can taste bitter!
4. Stir-Fry the Broccoli:
Next, toss in the broccoli florets. Stir-fry for about 4-5 minutes, allowing the broccoli to become bright green and tender, yet still crisp. You want that perfect crunch!
5. Mix in the Chickpeas:
Add the rinsed chickpeas to the pan, stirring to mix them evenly with the broccoli. Let them heat through for about 2 minutes.
6. Make the Sauce:
While the broccoli and chickpeas are cooking, grab a small bowl and mix together the soy sauce, maple syrup (or honey), rice vinegar, red chili flakes, and toasted sesame oil. This flavorful combo gives a nice balance of salty, sweet, and tangy.
7. Combine Everything:
Pour the sauce over the broccoli and chickpeas, tossing gently to coat them well. Ensure everything is evenly coated for the best flavor.
8. Thicken the Sauce:
Add the cornstarch slurry you prepared earlier to the pan and stir well. Cook for an additional 1-2 minutes until the sauce thickens and clings to the veggies beautifully.
9. Adjust Seasoning:
Take a moment to taste your stir fry. If needed, sprinkle in some salt, pepper, or a bit more soy sauce to enhance the flavor. Make it your own!
10. Serve and Enjoy:
Remove the skillet from heat and serve your delicious stir fry immediately, over a bed of warm cooked rice. Don’t forget to garnish with toasted sesame seeds and chopped chives or green onions for that extra touch!
Enjoy this quick, nutritious, and flavorful Healthy Garlic Broccoli Chickpea Stir Fry! It’s a delightful meal that you’ll want to make again and again!
FAQ for Healthy Garlic Broccoli Chickpea Stir Fry
Can I Use Frozen Broccoli Instead of Fresh?
Yes, you can absolutely use frozen broccoli! Just remember to thaw the broccoli and drain any excess moisture before adding it to the stir fry. This helps maintain the right texture and prevents the dish from becoming watery.
What Are Some Good Substitutes for Chickpeas?
If you don’t have chickpeas on hand, white beans or black beans make excellent substitutes. They will still provide protein and a creamy texture. Just make sure they are drained and rinsed if using canned varieties!
How Can I Make This Recipe Vegetarian or Vegan-Friendly?
This recipe is inherently vegan, especially if you use maple syrup instead of honey. Always double-check your soy sauce to ensure it’s vegan-friendly, and enjoy without any animal products!
Can I Make This Dish Ahead of Time?
While stir fries are best served fresh, you can prepare the components ahead of time. Chop your vegetables, rinse the chickpeas, and mix the sauce in advance. Store each component separately in the fridge for up to 2 days to maintain freshness.
How Do I Store Leftovers?
If you have leftovers, store them in an airtight container in the fridge for up to 3 days. You can reheat the stir fry on the stove over low heat or in the microwave, adding a splash of water if needed to keep it from drying out.
