This Healthy Garlic Broccoli Chickpea Stir Fry is both tasty and colorful! With crunchy broccoli and protein-packed chickpeas, it’s a dish that will make your taste buds dance.
I love how quick and easy this stir fry is to whip up. It’s perfect for busy nights when you want something healthy without all the fuss. Plus, who can resist garlic? 😉
Key Ingredients & Substitutions
Broccoli: Fresh broccoli is key for crunch and nutrients. If you can’t find it, you can use frozen broccoli—just reduce the cooking time slightly as it’s already blanched.
Chickpeas: These add protein and make the dish satisfying. If you want to mix it up, white beans or even tofu can work as alternatives.
Garlic: Fresh garlic gives a robust flavor. If you’re in a pinch, garlic powder can be used. However, fresh really adds something special!
Soy Sauce: Regular soy sauce adds that savory umami. For a gluten-free option, tamari is perfect. You can also use coconut aminos for a milder flavor.
Maple Syrup: It balances the salty flavor of the soy sauce. Honey works well too, or try agave syrup for a vegan option.
How Do I Make My Stir Fry Extra Flavorful?
To elevate your stir fry, focus on the cooking technique. Start by heating the oil adequately before adding garlic—this allows the oil to absorb that garlic flavor, making the dish fragrant.
- Cook over medium-high heat to get that restaurant-style sear on your broccoli.
- Stir often, but let veggies sit for a moment to develop some color.
- Don’t rush adding the sauce! Allow it to simmer for a bit so it thickens and clings to the veggies nicely.
Healthy Garlic Broccoli Chickpea Stir Fry Recipe
Ingredients You’ll Need:
- 1 tbsp olive oil or avocado oil
- 4 cups broccoli florets (about 1 medium head)
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 cloves garlic, minced
- 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 red chili flakes (optional, for some heat)
- 1 tsp toasted sesame oil (optional for flavor)
- 1 tbsp sesame seeds (for garnish)
- 2 green onions, chopped (for garnish)
- Cooked white or brown rice, for serving
How Much Time Will You Need?
This recipe takes about 10-15 minutes of prep time and another 15-20 minutes to cook, making it a quick meal that can be ready in about 30-35 minutes.
Step-by-Step Instructions:
1. Prepare the Rice:
Start by cooking the rice according to the package instructions. While the rice is cooking, you can prepare the stir fry ingredients and sauce. Set the cooked rice aside when it’s ready.
2. Make the Sauce:
In a small bowl, whisk together the soy sauce, maple syrup, vinegar, and chili flakes (if you’re using them). This sauce will add a wonderful flavor to our stir fry. Set it aside for later.
3. Heat the Oil and Sauté the Garlic:
In a large skillet or wok, heat the olive oil over medium-high heat. Once hot, add the minced garlic and sauté it for about 30 seconds, or until it becomes fragrant. Be careful not to burn the garlic!
4. Cook the Broccoli:
Add the broccoli florets to the skillet. Stir fry them for 4-5 minutes until they are bright green and just starting to get tender but still crunchy. This will preserve their nutrients and nice texture.
5. Add the Chickpeas:
Next, fold in the rinsed chickpeas and continue to cook for another 2-3 minutes, stirring occasionally. This helps the chickpeas heat through and absorb the flavors of the garlic and oil.
6. Combine with the Sauce:
Pour the prepared sauce over the broccoli and chickpeas. Stir everything together to make sure all the veggies are coated with the sauce evenly. Let the stir fry cook for an additional 2-3 minutes, allowing the sauce to thicken slightly.
7. Finish Up:
Once the stir fry is done, remove it from the heat. If you’re using toasted sesame oil, drizzle it over the stir fry now for an extra layer of flavor.
8. Serve and Garnish:
Serve the garlic broccoli chickpea stir fry over the cooked rice, and garnish with sesame seeds and chopped green onions. Enjoy your healthy, colorful, and delicious meal!
This dish is quick, nutritious, and packed with flavor—perfect for any night of the week!
FAQ for Healthy Garlic Broccoli Chickpea Stir Fry
Can I Use Other Vegetables?
Absolutely! Feel free to swap out the broccoli for other veggies like bell peppers, snap peas, or carrots. Just make sure they have a similar cooking time for best results.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply warm in a skillet over medium heat or in the microwave until heated through.
Can I Make This Recipe Vegan?
This recipe is already vegan if you use maple syrup instead of honey. It’s a great plant-based meal packed with protein from the chickpeas!
What Can I Serve with This Stir Fry?
This stir fry pairs perfectly with cooked rice (white or brown), quinoa, or even noodles. For a lower-carb option, serve it on a bed of cauliflower rice or with a side of leafy greens!