This Easy Garlic Broccoli Chickpea Stir Fry is a colorful and tasty dish! With crispy broccoli and protein-packed chickpeas, it’s a quick meal that makes you feel good inside and out.
Key Ingredients & Substitutions
Garlic: Fresh garlic is a must! It adds a lovely flavor. If you don’t have fresh, garlic powder will work, but use less—about 1/4 teaspoon for every clove.
Broccoli: Fresh broccoli makes this dish vibrant. If it’s not available, try using frozen broccoli or even green beans. Just adjust the cooking time accordingly as frozen veggies may cook faster.
Chickpeas: Canned chickpeas are easy and convenient. You can substitute with cooked lentils or tofu if you prefer a different protein. For a crunch, consider using edamame instead.
Soy Sauce: Regular soy sauce is typical, but if you need a gluten-free option, go for tamari. Or use coconut aminos for a sweeter alternative that’s lower in sodium.
Hoisin Sauce: This adds depth. If you don’t have it, mix a bit of soy sauce with honey or maple syrup for a similar taste. Just a teaspoon will suffice!
How Do I Get Perfectly Sautéed Broccoli?
Sautéing broccoli perfectly is key for this dish! The goal is for it to stay crisp and bright green. Here’s how:
- Start with the pan hot to quickly sear the broccoli. Medium-high heat is perfect.
- Don’t rush. Let it cook for 3-4 minutes without stirring too much to get a nice sear.
- Add the chickpeas after the broccoli has softened slightly; this way, both cook through without overcooking the broccoli.
- If you find the broccoli isn’t tender enough, add a splash of water or broth to steam it lightly while covered for just a minute or two.
With these tips, your stir-fry will be colorful, tasty, and full of crunch! Enjoy the process!
Easy Garlic Broccoli Chickpea Stir Fry
Ingredients You’ll Need:
- 1 tablespoon olive oil or vegetable oil
- 3-4 cloves garlic, minced
- 1 medium head of broccoli, cut into florets
- 1 (15 oz) can chickpeas, drained and rinsed
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon hoisin sauce or maple syrup (optional for sweetness)
- 1 teaspoon rice vinegar or lime juice
- 1/2 teaspoon chili flakes or sriracha (optional, for a little heat)
- 1/4 cup water or vegetable broth
- 1 teaspoon sesame seeds (for garnish)
- 2 green onions, sliced (for garnish)
- Cooked white or brown rice, for serving
How Much Time Will You Need?
This Easy Garlic Broccoli Chickpea Stir Fry takes about 10 minutes of preparation and 15 minutes of cooking, totaling around 25 minutes to get a delicious meal on the table! Quick, right? Perfect for those busy weeknights!
Step-by-Step Instructions:
1. Heat the Oil:
Begin by heating the olive oil in a large skillet or wok over medium-high heat. Make sure it’s hot but not smoking—this is key to getting that nice stir-fry flavor.
2. Sauté Garlic:
Add the minced garlic to the skillet. Sauté it for about 1 minute, stirring constantly, until it’s fragrant. Be careful not to let it burn, as burnt garlic can taste bitter!
3. Cook the Broccoli:
Next, toss in the broccoli florets and stir-fry for about 3-4 minutes. You want them to be bright green and slightly tender but still crisp. This gives your dish that nice crunch!
4. Add Chickpeas and Sauces:
Now it’s time to add those nutritious chickpeas! Pour them into the pan along with the soy sauce and hoisin sauce (if using). Stir everything together so that the chickpeas are nicely coated.
5. Create the Sauce:
Add in the rice vinegar and chili flakes (if you want some heat), and then pour the water or vegetable broth into the skillet. Stir occasionally and cook for another 3-5 minutes. The sauce should thicken slightly, and everything will be tender and flavorful.
6. Taste and Adjust:
Give your stir fry a taste! This is your chance to make it perfect. If you want it saltier or spicier, feel free to add more soy sauce or chili!
7. Serve It Up:
Once everything is cooked to your liking, remove it from the heat. Serve the stir fry over a bed of cooked rice for a filling meal.
8. Add Some Garnish:
To finish, sprinkle sesame seeds and sliced green onions on top for a beautiful and tasty touch. Enjoy your creation!
Enjoy your quick, nutritious, and flavorful Easy Garlic Broccoli Chickpea Stir Fry!
FAQ for Easy Garlic Broccoli Chickpea Stir Fry
Can I Use Fresh or Frozen Broccoli?
You can use either! Fresh broccoli gives the best texture and flavor, but frozen broccoli is a great time-saver and works well too. Just be sure to adjust the cooking time, as frozen broccoli may cook faster than fresh. Aim for 3-4 minutes of stir-frying until heated through.
What Can I Substitute for Chickpeas?
If you don’t have chickpeas, you can easily substitute them with cooked lentils, diced tofu, or even edamame for a protein boost. Just ensure they are pre-cooked or canned, so they heat through quickly in the stir fry.
How to Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of water to keep it moist. The stir fry may lose some crunch when reheated, but it will still be delicious!
Can I Make This Dish Spicier?
Absolutely! If you enjoy heat, increase the amount of chili flakes or sriracha to your taste. You can also serve it with a side of spicy chili sauce for extra kick!
