GARLIC BROCCOLI STIR FRY WITH CHICKPEAS

Introduction

Sometimes, the best meals are the ones that come together in a flash, with minimal effort and maximum flavor. That’s exactly what this Garlic Broccoli Stir Fry with Chickpeas is all about. It’s vibrant, packed with nutrients, and most importantly, it’s absolutely delicious. The crispy broccoli, tender chickpeas, and that glorious garlic sauce come together in a way that feels like the perfect balance between healthy and indulgent.

Let’s talk about the garlic sauce for a second—it’s simple yet packed with flavor, and it brings the whole dish together. Whether you’re looking for a quick weeknight dinner or a simple side dish to serve at a family gathering, this recipe checks all the boxes. You’ve got protein, fiber, and veggies galore, all tossed together in one simple pan.

What I love most about this recipe is its versatility. You can easily add your favorite ingredients to customize it, or keep it simple and fresh. Plus, if you’re short on time, the stir fry is ready in under 30 minutes. So, grab your wok or large skillet, and let’s dive into this delicious and nutritious dish!

Why You’ll Love This Recipe

There are so many reasons to love this Garlic Broccoli Stir Fry with Chickpeas, and here’s just a few:

1. Easy to Make: With just a few ingredients and minimal prep time, this recipe comes together in no time. If you’re looking for something that’s quick and doesn’t require a ton of cooking experience, this dish is perfect.
2. Family-Friendly: Whether you’re cooking for picky eaters or trying to make something nutritious for the whole family, this dish is a winner. The chickpeas make it hearty, and the garlic sauce adds flavor without being too overpowering.
3. Packed with Flavor: The combination of garlic, soy sauce, and sesame oil brings a savory depth to the dish, while the chickpeas offer a slightly nutty taste that balances the crispness of the broccoli.
4. Customizable: Not a fan of chickpeas? You can easily swap them for tofu, chicken, or another protein of your choice. Feel free to get creative with the veggies too, like adding carrots, bell peppers, or spinach.
5. Healthy: This stir fry is full of nutrients. Broccoli is a powerhouse veggie packed with vitamins and fiber, while chickpeas bring protein and fiber to help keep you satisfied. Plus, this recipe is vegetarian and can easily be made vegan and gluten-free.

Preparation Time and Servings

• Total Time: 25-30 minutes
• Servings: Serves 4 people

Nutrition Facts:

• Calories per serving: 350
• Protein: 14g
• Carbs: 45g
• Fiber: 9g
• Fat: 12g

Ingredients

To make this Garlic Broccoli Stir Fry with Chickpeas, you’ll need the following ingredients:

• 2 cups broccoli florets (fresh or frozen): Fresh broccoli works best for this recipe as it retains its crunch when stir-fried. However, frozen broccoli can work in a pinch.
• 1 can chickpeas (drained and rinsed): Chickpeas add a wonderful texture and protein to the stir fry, making it hearty and filling.
• 3 tablespoons olive oil: You’ll use this to sauté the broccoli and chickpeas. Feel free to use another oil like coconut or avocado oil.
• 4 cloves garlic (minced): The garlic is the star of the dish, bringing tons of flavor.
• 2 tablespoons soy sauce (or tamari for a gluten-free option): The soy sauce adds a savory, salty depth that enhances the stir fry.
• 1 tablespoon sesame oil: A little sesame oil goes a long way in adding that warm, nutty flavor.
• 1 tablespoon rice vinegar: Adds a subtle tang that balances the richness of the sauce.
• 1 tablespoon honey or maple syrup (optional): If you like a hint of sweetness to balance the savory flavors, add a tablespoon of honey or maple syrup.
• 1/2 teaspoon red pepper flakes (optional): If you like a little heat, this is a great addition to the stir fry.
• Salt and pepper to taste
• Sesame seeds (for garnish): These add a lovely crunch and extra flavor.
• Green onions (for garnish): Chopped green onions are optional but add a burst of fresh flavor to the dish.

Step-by-Step Instructions

1. Prepare the Broccoli and Chickpeas

Start by prepping your broccoli. If you’re using fresh broccoli, cut it into florets, ensuring they’re roughly the same size so they cook evenly. If you’re using frozen broccoli, just make sure it’s thawed and drained.

Next, open the can of chickpeas, rinse them well under cold water, and pat them dry with a towel. This helps remove any excess liquid and ensures they get crispy when sautéed.

2. Sauté the Broccoli and Chickpeas

Heat 2 tablespoons of olive oil in a large skillet or wok over medium-high heat. Once hot, add the broccoli florets and sauté for about 4-5 minutes, stirring occasionally. You want the broccoli to become bright green and slightly crispy on the edges, but not overcooked.

Add the chickpeas to the pan with the broccoli and cook for another 5 minutes, stirring frequently. The chickpeas should start to get golden and crispy. If you want them even crispier, you can sauté them for a few extra minutes.

3. Make the Garlic Sauce

While the broccoli and chickpeas are cooking, it’s time to make the garlic sauce. In a small bowl, combine the soy sauce, sesame oil, rice vinegar, honey (or maple syrup), and red pepper flakes (if using). Stir it all together until the honey is dissolved.

4. Add the Garlic

Now that your veggies and chickpeas are almost done, it’s time to add the garlic. Add the minced garlic to the skillet and cook for about 1 minute, just until it becomes fragrant. Be careful not to burn the garlic, as it can turn bitter.

5. Toss Everything Together

Pour the garlic sauce over the broccoli and chickpeas, tossing everything together until the vegetables and chickpeas are evenly coated. Continue to sauté for another 2-3 minutes, allowing the sauce to thicken slightly and coat the ingredients.

6. Garnish and Serve

Once everything is cooked, remove the stir fry from the heat. Sprinkle sesame seeds and chopped green onions over the top for a little extra crunch and freshness.

How to Serve

• Serve the stir fry over steamed rice or quinoa for a complete meal.
• Pair it with a side of roasted sweet potatoes or a light cucumber salad for some extra texture and flavor.
• If you want to take it up a notch, serve it with some crispy tofu or tempeh on the side.

Additional Tips

1. Don’t Overcrowd the Pan: When sautéing the broccoli and chickpeas, make sure not to overcrowd the pan. If the pan is too full, the ingredients will steam instead of getting that beautiful crispy texture.
2. Customize the Sauce: If you want a stronger garlic flavor, feel free to add more garlic to the sauce. You can also adjust the amount of soy sauce or honey to taste.
3. Add More Veggies: Don’t be afraid to throw in some additional veggies. Carrots, bell peppers, and even snap peas would work wonderfully in this stir fry.
4. Make It Spicy: If you like a little heat, try adding a diced jalapeño or a couple of extra shakes of red pepper flakes.
5. Store Leftovers Properly: Leftovers can be stored in an airtight container in the fridge for up to 3 days. When reheating, I recommend adding a splash of water or broth to keep the dish from drying out.

Recipe Variations

• Add Protein: For an extra protein boost, try adding grilled chicken, shrimp, or even crispy tofu. The chickpeas are great, but a little extra protein never hurt anyone!
• Gluten-Free Version: Use tamari instead of soy sauce for a gluten-free option. You can also pair this stir fry with gluten-free noodles or rice.
• Sweet & Savory: If you love a little sweet with your savory, add a drizzle of honey or a tablespoon of brown sugar to the sauce. It balances the umami of the soy sauce beautifully.
• Vegetarian Version: For a completely plant-based meal, keep the chickpeas and veggies as the stars. Adding some nuts like cashews or almonds can give the stir fry an extra texture and flavor boost.

Freezing and Storage

• Storage: This stir fry can be stored in an airtight container in the fridge for up to 3 days. The sauce keeps the broccoli and chickpeas moist, so you’ll still enjoy the leftovers.
• Freezing: To freeze, place the stir fry in a freezer-safe container or bag. It can last up to 2 months in the freezer. When you’re ready to eat, just reheat it in the microwave or on the stovetop with a splash of water to keep it moist.

Special Equipment

• Wok or Large Skillet: A wok or large skillet is perfect for stir-frying, as it allows enough space for the ingredients to cook evenly without overcrowding.
• Fine Mesh Strainer: Use a fine mesh strainer to rinse and drain the chickpeas. This helps remove excess liquid so they get crispy when sautéed.

FAQ Section

Can I use frozen broccoli for this recipe? Yes! While fresh broccoli is ideal for its texture, frozen broccoli works just as well. Just make sure it’s thawed and drained before cooking.

Can I add other vegetables? Absolutely! Feel free to throw in any veggies you like—carrots, bell peppers, or even snap peas would all be delicious in this stir fry.

How can I make this dish spicier? If you like heat, add more red pepper flakes or a fresh chili pepper to the stir fry. You can also drizzle some sriracha on top before serving.

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Conclusion

This Garlic Broccoli Stir Fry with Chickpeas is one of those recipes that’s simple yet incredibly satisfying. It’s packed with flavor, nutrition, and versatility, making it the perfect meal for any night of the week. I hope you give it a try, and don’t forget to tag me in your photos when you do! I can’t wait to see your delicious creations.