This colorful stir fry combines crisp broccoli and hearty chickpeas, all tossed with tasty garlic. It’s quick to make and packed with goodness, making dinner feel like a treat!
I love how easy this dish is to whip up! Just sauté the veggies, and you have a healthy meal ready in no time—perfect for busy weeknights or when you’re short on ideas!
Key Ingredients & Substitutions
Broccoli: Fresh broccoli florets give great crunch and nutrition. If you can’t find broccoli, try using asparagus or green beans as a substitute. Both maintain a nice texture when cooked.
Chickpeas: Canned chickpeas make this dish super convenient; they’re packed with protein and fiber. If you’re looking for a change, you can replace them with drained and rinsed black beans or edamame.
Garlic: Fresh garlic is key for flavor. If you only have garlic powder, you can use about 1/8 teaspoon per clove. However, fresh garlic adds a much better taste!
Soy Sauce: Low-sodium soy sauce is perfect for controlling salt levels. If you need a gluten-free option, look for tamari or coconut aminos. For a lighter taste, try using vegetable broth instead.
How Do I Achieve the Best Sauté for My Stir Fry?
Sautéing is vital for building flavor. Here’s how to get it right:
- Start with medium-high heat to get everything cooking quickly.
- Make sure your oil is hot before adding garlic. This helps to release its flavor without burning it.
- Don’t overcrowd the pan. If you’re making a big batch, do it in two batches to allow veggies to sauté evenly.
- Keep stirring! This ensures everything cooks well and prevents sticking.
Following these tips will ensure that your stir fry is deliciously crisp and flavorful! Enjoy your cooking!
Healthy Garlic Broccoli Chickpea Stir Fry
Ingredients You’ll Need:
For the Stir Fry:
- 1 tablespoon olive oil (or your preferred cooking oil)
- 3 cloves garlic, minced
- 1 head broccoli, cut into florets
- 1 can (15 oz) chickpeas, drained and rinsed
For the Sauce:
- 1/4 cup low-sodium soy sauce or tamari
- 1 tablespoon maple syrup or honey (for a touch of sweetness)
- 1 teaspoon rice vinegar or apple cider vinegar
- 1/2 teaspoon chili flakes (optional, for a bit of heat)
For Garnish:
- 1 teaspoon sesame oil (optional, for flavor)
- Sesame seeds, for garnish
- Cooked white or brown rice, for serving
- Fresh chopped chives or green onions, for garnish
How Much Time Will You Need?
This delicious stir fry takes about 10 minutes to prepare and about another 10 minutes to cook. In under 30 minutes, you’ll have a healthy and tasty meal ready for you!
Step-by-Step Instructions:
1. Heating the Oil:
Begin by heating the olive oil in a large skillet or wok over medium-high heat. You want the oil to be hot enough to sauté but not smoking.
2. Adding Garlic:
Once the oil is hot, add the minced garlic. Cook it for about 30 seconds until it becomes fragrant, but watch it closely so it doesn’t burn.
3. Cooking the Broccoli:
Next, add the broccoli florets to the pan. Sauté for 4-5 minutes, stirring occasionally. You want them to be bright green and tender but still slightly crisp.
4. Incorporating Chickpeas:
Now, stir in the drained chickpeas. Cook for another 2-3 minutes, just to heat them through and let their flavors mingle with the broccoli.
5. Mixing the Sauce:
In a small bowl, whisk together the soy sauce, maple syrup (or honey), vinegar, and chili flakes if you’re using them. This will be your delicious sauce!
6. Combining Everything:
Pour the sauce over the broccoli and chickpeas, stirring well to coat everything evenly. Let it cook for another 2 minutes so the sauce thickens slightly and the flavors blend together beautifully.
7. Final Touches:
Remove the skillet from heat and, if you like, drizzle sesame oil over the mixture for an extra layer of flavor, stirring gently to incorporate.
8. Serving Your Stir Fry:
Serve this vibrant stir fry hot over your choice of cooked rice. Don’t forget to garnish with sesame seeds and a sprinkle of fresh chopped chives or green onions for added flavor and crunch!
Enjoy your healthy, flavorful Garlic Broccoli Chickpea Stir Fry!
FAQ for Healthy Garlic Broccoli Chickpea Stir Fry
Can I Use Frozen Broccoli Instead of Fresh?
Yes! Frozen broccoli can be used in this recipe. Just be sure to thaw it first and drain any excess water before adding it to the pan. Sauté for about 2-3 minutes until heated through, as it may cook faster than fresh broccoli.
How Can I Make This Recipe Spicier?
If you like some heat, you can add more chili flakes or even a splash of sriracha to the sauce. Alternatively, include fresh chopped chili peppers when adding the garlic for an extra kick!
Can I Add Other Vegetables?
Absolutely! Feel free to mix in other veggies such as bell peppers, carrots, or snap peas. Just be sure to adjust the cooking time accordingly so everything is perfectly tender!
How Do I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it in a skillet over medium-low heat or microwave it until heated through. If it seems dry, add a splash of water or extra soy sauce to revive the flavors!
