This Healthy Garlic Broccoli Chickpea Stir Fry is a colorful dish packed with vitamins! Crispy broccoli and hearty chickpeas dance together in a garlicky sauce that’s simply delightful.
You’ll have this ready in no time, and your kitchen will smell amazing! I love serving it over rice or quinoa for a filling meal. Who knew healthy could taste this good? 🌱
Key Ingredients & Substitutions
Broccoli: Fresh broccoli is key for this stir fry. If you’re in a pinch, you can use frozen broccoli. Just be sure to adjust the cooking time since frozen broccoli may cook faster. Personally, I love cooking it ‘al dente’ for that perfect crunch!
Chickpeas: Canned chickpeas are super convenient. If you’d rather use dried, soak and cook them beforehand. Other beans like black beans will work too, though they change the flavor a bit. I find chickpeas give a heartiness that’s just right!
Garlic: Fresh minced garlic is a must for great flavor. You can use garlic powder in a pinch (1/4 teaspoon for each clove), but fresh is always better. I like to add a touch more than the recipe calls for for that intense garlic kick!
Soy Sauce: Low-sodium soy sauce or tamari is perfect here. For a gluten-free option, always choose tamari. Coconut aminos can be a milder alternative too. If you prefer a sweeter touch, try using a dash of liquid aminos instead.
How Do I Get the Perfect Stir-Fry Texture?
Stir-frying is all about quick cooking at high heat. Here are some steps to ensure your broccoli and chickpeas shine:
- Heat your oil until it’s hot but not smoking. This helps achieve that beautiful sear.
- Cook garlic quickly. Once you add it to the pan, stay close and stir to prevent burning. Just 30 seconds is all it needs!
- When adding broccoli, don’t overcrowd the pan, as this can lead to steaming instead of stir-frying. If your pan is small, consider cooking in batches.
- Adding a splash of water when sautéing can help steam the broccoli and soften it without losing its crunch.
This technique helps keep your veggies vibrant and packed with nutrients! Keep it quick, and your stir-fry will be a success every time!
Healthy Garlic Broccoli Chickpea Stir Fry
Ingredients You’ll Need:
- 1 tablespoon olive oil or avocado oil
- 4 cloves garlic, minced
- 1 large head broccoli, cut into florets
- 1 can (15 oz) chickpeas, drained and rinsed
- 3 tablespoons low-sodium soy sauce or tamari
- 1 tablespoon maple syrup or agave nectar
- 1 teaspoon fresh ginger, grated (optional)
- 1/2 teaspoon red chili flakes (optional, for heat)
- 1 teaspoon toasted sesame oil (optional)
- Salt and black pepper to taste
- 2 green onions, chopped (for garnish)
- 1 teaspoon sesame seeds (for garnish)
- Cooked white or brown rice, for serving
How Much Time Will You Need?
This delicious stir fry takes about 10 minutes of prep time and around 15 minutes to cook. In just 25 minutes, you’ll have a vibrant, healthy meal ready to serve!
Step-by-Step Instructions:
1. Heat the Oil:
Start by heating the olive or avocado oil in a large skillet or wok over medium-high heat. The oil needs to get hot, so it’s perfect for sautéing. Just a minute or two should do the trick!
2. Sauté the Garlic:
Add the minced garlic to the hot oil (and the grated ginger if you’re using it) and sauté for about 30 seconds. Keep an eye on it since we want the garlic to be fragrant but not burnt.
3. Cook the Broccoli:
Now, add the broccoli florets to the pan. Stir-fry them for about 5-7 minutes until they start to soften but still have a bit of crunch. If you want them softer, you can add a splash of water and cover the pan for a minute to steam.
4. Add the Chickpeas:
Next, stir in the chickpeas and cook for another 3-4 minutes, mixing everything together well. You’re creating a great blend of flavors here!
5. Prepare the Sauce:
In a small bowl, whisk together the soy sauce, maple syrup, and sesame oil (if using). Pour this delicious mixture over the broccoli and chickpeas.
6. Combine and Cook:
Toss everything together in the pan and let it cook for another 2 minutes. This allows the sauce to thicken and coat all your ingredients beautifully.
7. Season:
Season with red chili flakes (if you like some heat), salt, and black pepper to taste. Give it a good mix!
8. Serve:
Remove the stir fry from heat and serve it over your choice of cooked rice—white or brown works perfectly.
9. Garnish:
Finally, sprinkle with chopped green onions and sesame seeds for that added touch and flavor before you dig in!
Enjoy your nutritious and flavorful Healthy Garlic Broccoli Chickpea Stir Fry!
Frequently Asked Questions (FAQ)
Can I Substitute Fresh Broccoli with Frozen Broccoli?
Yes, you can use frozen broccoli! Just be aware that it may cook faster than fresh. Add it straight to the skillet without thawing, and adjust the cooking time to ensure it doesn’t get too soft.
What Can I Use Instead of Chickpeas?
If you don’t have chickpeas, you can substitute with other canned beans like black beans or kidney beans. Just rinse and drain them before adding to the stir fry. Lentils can also work, but you’ll need to precook them since they take longer to soften.
How Should I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, warm gently on the stove or in the microwave, stirring occasionally to ensure even heating.
Is There a Way to Make This Recipe Spicier?
Absolutely! You can increase the red chili flakes or add a drizzle of sriracha or another hot sauce to taste. For extra warmth, consider incorporating some fresh chopped chili peppers as well!
