This tasty garlic broccoli stir fry is packed with colorful veggies and protein-rich chickpeas. It’s simple, quick, and a great way to make healthy eating fun!
Honestly, who doesn’t love garlic? It makes everything better! I often whip this up for a quick lunch and enjoy it with brown rice or quinoa—yum!
Key Ingredients & Substitutions
Broccoli: Fresh broccoli florets are best for this recipe. If you can’t find broccoli, use green beans or snap peas as a crunchy substitute.
Chickpeas: Canned chickpeas work well for convenience. If you want to use dried chickpeas, make sure to soak and cook them first. They add great protein and fiber.
Garlic: Fresh garlic provides a wonderful flavor, but if you’re in a pinch, garlic powder can be used. About 1/8 teaspoon of garlic powder per clove should suffice.
Soy Sauce: For a gluten-free option, tamari is a great substitute. You can also use coconut aminos, which is slightly sweeter.
Maple Syrup: If you prefer not to use maple syrup, honey or agave syrup are good alternatives. Adjust based on your taste preference.
How Do I Get the Broccoli Just Right?
Cooking broccoli to that perfect tender-crisp texture is key in this stir fry. Here’s how to do it well:
- Use medium-high heat for a good sear without overcooking.
- Stir-fry for just 4-5 minutes until bright green and tender.
- Keep an eye on the color; it should be vivid and not mushy.
By doing this, you’ll ensure that the broccoli remains flavorful and packed with nutrients!
Healthy Garlic Broccoli Stir Fry with Chickpeas
Ingredients You’ll Need:
For the Stir Fry:
- 2 cups broccoli florets
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 cloves garlic, minced
- 2 tablespoons 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 toasted sesame oil
- 1/2 teaspoon red pepper flakes (optional for a bit of heat)
- 1 teaspoon grated fresh ginger (optional)
- 1 tablespoon water or vegetable broth
- 1 teaspoon cornstarch or arrowroot powder (optional, for thickening)
For Serving:
- Cooked white or brown rice
- Sesame seeds, for garnish
- Chopped chives or green onions, for garnish
How Much Time Will You Need?
This healthy stir fry takes about 15 minutes of prep time and around 10 minutes of cooking time, making it a quick and easy option for a nutritious meal. You’ll have a delicious dish ready in just about 25 minutes!
Step-by-Step Instructions:
1. Prepare the Sauce:
In a small bowl, whisk together the soy sauce, maple syrup, toasted sesame oil, water, and cornstarch. Mix until smooth and set the sauce aside for later.
2. Cook the Broccoli:
In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the broccoli florets and stir-fry them for about 4-5 minutes, until they turn bright green and are just tender. Once done, remove the broccoli from the skillet and set it aside.
3. Sauté Chickpeas and Aromatics:
In the same skillet, pour in the remaining tablespoon of oil. Add the minced garlic and grated ginger (if you’re using it) and cook for about 30 seconds until fragrant. Then, add the chickpeas and stir-fry for another 2-3 minutes until they are lightly browned and heated through.
4. Combine and Stir-Fry:
Return the broccoli to the skillet with the chickpeas. Pour your prepared sauce over the mixture. Toss everything together and let it cook for an additional 2-3 minutes, until the sauce thickens and coats the veggies nicely.
5. Add Spice and Garnish:
If you like a bit of heat, stir in the red pepper flakes. Once everything is combined and heated through, remove the skillet from the heat.
6. Serve:
Spoon your delicious garlic broccoli and chickpeas over a bed of freshly cooked rice. Top with sesame seeds and garnish with chopped chives or green onions for a tasty finish.
This stir fry is a flavorful, nutritious option that’s perfect for both lunch and dinner. Enjoy your healthy meal!
FAQ for Healthy Garlic Broccoli Stir Fry with Chickpeas
Can I Use Frozen Broccoli for This Recipe?
Yes, you can use frozen broccoli! Just be sure to thaw and drain it well before adding it to the stir fry to avoid excess moisture. You might need to cook it a little longer than fresh since frozen broccoli can release more water as it heats.
How Do I Store Leftovers?
Leftovers should be stored in an airtight container in the fridge, where they’ll stay fresh for up to 3 days. To reheat, gently warm them in a skillet with a splash of water or broth to maintain moisture, or use the microwave.
What Can I Substitute for Chickpeas?
If you’re looking to substitute chickpeas, try using cooked lentils, white beans, or even tofu for a protein boost. Just keep in mind cooking times may vary slightly based on the substitute.
Can I Make This Stir Fry Vegan?
Absolutely! This recipe is already vegan-friendly since it doesn’t include any animal products. Just make sure to use maple syrup instead of honey to keep it fully plant-based. Enjoy your delicious vegan meal!
