Hello, foodies! I’m Meriem, your dedicated food blogger, and I’m thrilled to share a recipe that’s as quick as it is delicious: Garlic Broccoli and Chickpea Stir Fry. This vibrant, vegan-friendly dish combines tender broccoli, hearty chickpeas, and a zesty garlic-soy sauce, all served over fluffy white rice with a sprinkle of sesame seeds and green onions. Ready in just 25 minutes, it’s perfect for busy weeknights, meal prep, or whenever you’re craving a healthy, flavorful meal. With its bold flavors and minimal ingredients, this stir fry is sure to become a go-to in your kitchen. Let’s get stirring!
Table of Contents
Why You’ll Love This Recipe
- Quick and Easy: Ready in 25 minutes, ideal for busy schedules.
- Healthy and Nutritious: Packed with protein, fiber, and vitamins from chickpeas and broccoli.
- Bold Flavors: Garlic, soy, and a touch of honey create a savory-sweet kick.
- Vegan-Friendly: Easily adaptable for plant-based diets.
- Versatile: Serve over rice, quinoa, or enjoy on its own for a low-carb option.
What you will need ?
Here’s everything you need to create this flavorful stir fry. I’ve included substitutions and their uses to make this recipe adaptable to your pantry and dietary preferences.
- 2 cups broccoli florets
Purpose: Adds crunch, vibrant color, and nutrition.
Substitution: Use cauliflower florets, green beans, or asparagus for similar texture and flavor. - 1 can (15 oz) chickpeas, drained and rinsed
Purpose: Provides protein and a hearty, creamy texture.
Substitution: Use white beans, black beans, or tofu cubes for a different protein source. - 4 cloves garlic, minced
Purpose: Infuses the dish with aromatic, savory depth.
Substitution: Use 1 tsp garlic powder or 2 tsp garlic paste if fresh garlic isn’t available. - 1 small onion, sliced
Purpose: Adds sweetness and a slight crunch when sautéed.
Substitution: Use ½ cup sliced shallots, leeks, or 1 tsp onion powder for convenience. - 2 tbsp soy sauce
Purpose: Brings salty, umami flavor to the sauce.
Substitution: Use tamari for gluten-free, coconut aminos for soy-free, or low-sodium soy sauce for less salt. - 1 tbsp honey
Purpose: Adds a touch of sweetness to balance the savory flavors.
Substitution: Use maple syrup or agave nectar for vegan diets, or brown sugar for a deeper flavor. - 1 tsp sesame oil
Purpose: Contributes a nutty, aromatic finish to the sauce.
Substitution: Use olive oil or omit for a simpler flavor (though sesame oil adds unique depth). - ½ tsp red pepper flakes
Purpose: Adds a mild spicy kick to the dish.
Substitution: Use a pinch of cayenne, sriracha, or omit for a milder flavor. - 1 tbsp sesame seeds (for garnish)
Purpose: Adds crunch and a nutty flavor as a finishing touch.
Substitution: Use chopped peanuts, sunflower seeds, or omit if unavailable. - 2 green onions, chopped (for garnish)
Purpose: Provides freshness and a pop of color.
Substitution: Use chives, fresh parsley, or cilantro for a different herbaceous note. - 2 tbsp olive oil
Purpose: Used for sautéing and adds richness.
Substitution: Use avocado oil, vegetable oil, or grapeseed oil for high-heat cooking. - 2 cups cooked white rice (for serving)
Purpose: A fluffy base to soak up the flavorful sauce.
Substitution: Use brown rice, quinoa, cauliflower rice, or noodles for variety.
Equipment Needed
- Large skillet or wok (for stir-frying)
- Small bowl (for mixing sauce)
- Medium pot (for cooking rice, if not pre-cooked)
- Spatula or wooden spoon
- Knife and cutting board
- Measuring cups and spoons
- Colander (for rinsing chickpeas)
Step-By-Step Guiding
Follow these detailed steps to create a perfectly flavorful garlic broccoli and chickpea stir fry. I’ve added tips and extra steps to ensure success for all skill levels.
- Prepare the Rice
- If not using pre-cooked rice, cook 2 cups white rice according to package instructions (typically 1 cup dry rice with 2 cups water, simmered for 15 minutes). Fluff and set aside, keeping warm.
- Tip: Rinse rice before cooking to remove excess starch for fluffier results. Use a rice cooker for hands-off preparation.
- Sauté the Aromatics
- Heat 2 tbsp olive oil in a large skillet or wok over medium heat. Add 4 minced garlic cloves and 1 sliced small onion, sautéing for 2–3 minutes until fragrant and the onion is soft and translucent.
- Tip: Stir frequently to prevent the garlic from burning, which can turn bitter. Keep the heat at medium to control cooking.
- Cook the Broccoli and Chickpeas
- Add 2 cups broccoli florets and 1 can (15 oz) drained and rinsed chickpeas to the skillet. Stir to coat in the garlic-onion mixture and cook for 5–6 minutes, until the broccoli is bright green and slightly tender but still crisp.
- Tip: Cut broccoli into uniform florets for even cooking. If you prefer softer broccoli, cover the skillet for 1–2 minutes to steam.
- Make the Sauce
- In a small bowl, whisk together 2 tbsp soy sauce, 1 tbsp honey, 1 tsp sesame oil, and ½ tsp red pepper flakes until smooth.
- Tip: Taste the sauce and adjust with more honey for sweetness or red pepper flakes for heat. Double the sauce recipe if you prefer a saucier stir fry.
- Combine and Cook
- Pour the sauce over the broccoli and chickpea mixture, stirring well to coat evenly. Cook for 3–5 minutes, stirring occasionally, until the broccoli is tender and the sauce thickens slightly, clinging to the ingredients.
- Tip: If the sauce thickens too quickly, add a tablespoon of water or broth to loosen it. Stir gently to avoid breaking the chickpeas.
- Serve and Garnish
- Spoon the stir fry over 2 cups cooked white rice, dividing evenly among 4 plates or bowls.
- Sprinkle 1 tbsp sesame seeds and 2 chopped green onions over the top for garnish.
- Tip: For a restaurant-style presentation, serve in shallow bowls and add extra sesame seeds or a drizzle of sesame oil. Serve with chopsticks or a fork for fun!
Topping Suggestions
Elevate your stir fry with these delicious additions:
- Sliced Avocado: Adds creamy richness.
- Chopped Peanuts: Extra crunch and nutty flavor.
- Sriracha: A drizzle for more heat.
- Fresh Cilantro: Bright, herbaceous contrast.
- Lime Wedges: A squeeze for extra zing.
- Fried Egg: A sunny-side-up egg for a protein boost.
How to Store & Reheat
- Storage:
- Store leftovers in an airtight container in the refrigerator for up to 4 days. Store rice separately to maintain texture.
- Tip: Portion into meal-prep containers for easy lunches.
- Freezing:
- Freeze the stir fry (without rice) in a freezer-safe container for up to 2 months. Thaw overnight in the fridge before reheating.
- Tip: Rice can become mushy when frozen, so cook fresh rice when serving.
- Reheating:
- Microwave: Heat for 1–2 minutes, stirring halfway. Add a splash of water to keep moist.
- Stovetop: Reheat in a skillet over medium heat with a tablespoon of water or oil, stirring until warmed through (about 5 minutes).
- Tip: Refresh with a splash of soy sauce or a pinch of sesame seeds before serving.
What to Serve with Garlic Broccoli and Chickpea Stir Fry
Pair this dish with these sides or beverages for a complete meal:
- Spring Rolls: Crispy veggie rolls for a fun appetizer.
- Cucumber Salad: With rice vinegar for a refreshing side.
- Miso Soup: A light, savory complement.
- Green Tea: Hot or iced for an authentic touch.
Ingredient Substitutions Recap
For quick reference, here’s how substitutions affect the recipe:
- Broccoli → Cauliflower: Similar texture, slightly milder flavor.
- Chickpeas → Tofu: Protein-rich, absorbs sauce well.
- Soy Sauce → Tamari: Gluten-free, similar umami.
- Honey → Maple Syrup: Vegan-friendly, slightly different sweetness.
- White Rice → Quinoa: Nutty flavor, higher protein.
FAQs
How do I prevent the sauce from being too watery?
Ensure the chickpeas are well-drained and patted dry before cooking. If using frozen broccoli, pat it dry to reduce excess moisture. Cook the sauce until it thickens slightly, and avoid adding extra liquid unless needed.
Can I add other vegetables to this stir fry?
Absolutely! Try bell peppers, snap peas, carrots, or mushrooms. Add them with the broccoli, adjusting cooking time based on their texture (e.g., carrots take longer).
Can I use frozen broccoli for garlic broccoli stir fry?
Yes! Use frozen broccoli florets and add them directly to the skillet, cooking for an extra 1–2 minutes to ensure they’re tender. No need to thaw, but pat dry to avoid excess water.
Garlic Broccoli and Chickpea Stir Fry: A Quick, Flavorful Veggie Delight
Ingredients
- 2 cups broccoli florets
- 1 can 15 oz chickpeas, drained and rinsed
- 4 cloves garlic minced
- 1 small onion sliced
- 2 tbsp soy sauce
- 1 tbsp honey
- 1 tsp sesame oil
- 1/2 tsp red pepper flakes
- 1 tbsp sesame seeds for garnish
- 2 green onions chopped (for garnish)
- 2 tbsp olive oil
- 2 cups cooked white rice (for serving
Instructions
- Heat olive oil in a large skillet over medium heat. Add garlic and onion, sautéing until fragrant, about 2 minutes.
- Add broccoli florets and chickpeas to the skillet, stirring to coat them in the garlic mixture. Cook for 5 minutes.
- In a small bowl, whisk together soy sauce, honey, sesame oil, and red pepper flakes. Pour the sauce over the broccoli and chickpeas.
- Stir well and cook for another 3-5 minutes until the broccoli is tender and the sauce thickens slightly.
- Serve over cooked white rice, garnished with sesame seeds and green onions.
This Garlic Broccoli and Chickpea Stir Fry is a quick, healthy, and flavorful meal that proves plant-based eating can be both delicious and satisfying. With its garlicky, savory-sweet sauce and vibrant veggies, it’s a dish that comes together in minutes yet tastes like you spent hours in the kitchen. Perfect for weeknight dinners, meal prep, or a light lunch, it’s as versatile as it is tasty. Try it with your favorite garnishes, swap in different veggies, and let me know how it turns out in the comments below. Happy cooking, and enjoy this veggie-packed delight!
