Garlic Broccoli Chickpea Stir Fry Simple and Quick Dish

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Looking for a quick, tasty meal? My Garlic Broccoli Chickpea Stir Fry is the answer! Packed with fresh veggies and protein-rich chickpeas, this dish comes together in no time. You’ll enjoy the bold flavors of garlic and ginger, all in one pan. Whether you’re cooking for one or feeding a crowd, it’s easy to make and even easier to savor. Let’s dive into this simple recipe that’s great for any night!

Why I Love This Recipe

1. Quick and Easy: This stir fry can be prepared in just 20 minutes, making it perfect for busy weeknights.
2. Nutritious Ingredients: Packed with broccoli and chickpeas, this dish is rich in vitamins, minerals, and protein.
3. Flavorful Combination: The blend of garlic, ginger, and sesame oil creates a deliciously aromatic dish.
4. Customizable: You can easily swap in your favorite vegetables or add protein for a personalized touch.

Ingredients

To make a delicious Garlic Broccoli Chickpea Stir Fry, you need the following ingredients:

– 2 cups broccoli florets

– 1 can (15 oz) chickpeas, drained and rinsed

– 4 cloves garlic, minced

– 1 bell pepper, sliced (any color)

– 1 medium carrot, julienned

– 2 tablespoons olive oil

– 2 tablespoons soy sauce (or tamari for gluten-free)

– 1 tablespoon maple syrup

– 1 teaspoon sesame oil

– 1 teaspoon ginger, minced (optional)

– Salt and pepper to taste

– Sesame seeds for garnish

– Fresh cilantro for garnish (optional)

Gathering these ingredients sets the stage for a quick and tasty meal. Each ingredient plays a role. Broccoli provides crunch and nutrition. Chickpeas add protein. Garlic brings a rich flavor. Bell pepper and carrot offer color and sweetness. The oils and sauces tie it all together, giving depth to your dish. Feel free to adjust the veggies based on what you have. This recipe is flexible and encourages creativity!

Step-by-Step Instructions

Preparing the Ingredients

– Rinse and drain the chickpeas in a colander.

– Chop broccoli into bite-sized florets.

– Slice the bell pepper into thin strips.

– Julienne the carrot for a nice texture.

– Mince the garlic and ginger if you choose to use it.

Cooking Process

– Heat two tablespoons of olive oil in a large skillet over medium-high heat.

– Add the minced garlic and ginger to the hot oil. Sauté for about 30 seconds.

– Stir often to avoid burning the garlic and to keep it fragrant.

– Add the chopped broccoli, sliced bell pepper, and julienned carrot.

– Stir-fry these veggies for about 5 to 7 minutes. They should stay tender-crisp.

Combining and Flavoring

– Now, add your rinsed chickpeas to the skillet. Stir well to mix them with the veggies.

– In a small bowl, mix two tablespoons of soy sauce, one tablespoon of maple syrup, and one teaspoon of sesame oil.

– Pour this sauce over the stir fry and toss everything well to coat evenly.

– Taste your dish and adjust the seasoning with salt and pepper as needed.

Tips & Tricks

Cooking Tips

To keep your vegetables crisp, cook them fast over high heat. Stir-fry for just a few minutes. This helps them stay bright and crunchy. Avoid burning garlic by adding it to the pan first. Sauté it quickly for about 30 seconds. If it starts to brown, lower the heat right away.

Flavor Enhancements

For extra flavor, try adding chili flakes or a splash of lime juice. You can also mix in a tablespoon of peanut butter for a rich taste. Fresh herbs like basil or mint can brighten the dish. Sprinkle them on top just before serving.

Serving Suggestions

Serve your stir fry with cooked quinoa or rice for a filling meal. This adds texture and balances the flavors. For presentation, use a large bowl or individual plates. Drizzle some sesame oil on top for a shiny finish. Garnish with sesame seeds and cilantro for a pop of color.

Variations

Ingredient Substitutions

You can switch up the veggies in this stir fry. Here are some great options:

– Cauliflower florets

– Snap peas

– Zucchini, sliced

– Carrots, cut in circles

For plant-based protein, you have many options:

– Tofu, cubed and cooked

– Tempeh, sliced

– Lentils, cooked

Dietary Adjustments

If you need gluten-free options, use tamari instead of soy sauce. It tastes great! For vegan swaps, the recipe is already vegan. Just check the soy sauce for hidden ingredients.

Flavor Variations

Want some heat? Add chili flakes while cooking. It brings a nice kick. If you like sweet, try using agave syrup or honey instead of maple syrup. It changes the taste in a fun way!

Storage Info

Short-Term Storage

To keep leftovers fresh, store them in the fridge. Use airtight containers for the best results. Glass containers work well, but plastic ones are just fine too. Make sure the stir fry cools down before sealing it.

Long-Term Storage

You can freeze this stir fry for meal prep. Place it in freezer-safe bags or containers. Remove as much air as possible to prevent freezer burn. To reheat, thaw it in the fridge overnight. Heat it in a skillet over medium heat until warm.

Shelf Life

This stir fry lasts about 3 to 4 days in the fridge. Always check for signs of spoilage before eating. If you see any mold or feel an odd smell, it is best to toss it.

FAQs

Can I use frozen broccoli instead of fresh?

Yes, you can use frozen broccoli. It will save time and effort. Just thaw it first. Frozen broccoli may cook faster than fresh. Keep an eye on it to avoid mushiness.

What can I serve with Garlic Broccoli Chickpea Stir Fry?

This stir fry is great on its own, but you can pair it with:

– Cooked quinoa

– Brown rice

– Cauliflower rice

– Noodles

These options add more texture and flavor to your meal.

How do I make this stir fry spicier?

To add heat, try these ideas:

– Add red pepper flakes

– Include sliced fresh chili peppers

– Use spicy soy sauce

Start with a little. You can always add more heat later.

Is this recipe suitable for meal prep?

Absolutely! This stir fry stores well. You can keep it in the fridge for about 3-4 days. Use airtight containers for the best results. Reheat it on the stove or in the microwave.

Can I add protein to this stir fry?

Yes, you can boost the protein. Here are some options:

– Cooked chicken

– Tofu

– Tempeh

– Shrimp

Add these during the cooking process for even flavor. Adjust cooking time as needed.

This blog post detailed a nutritious Garlic Broccoli Chickpea Stir Fry. We explored ingredients, prep steps, cooking methods, and storage. You learned how to keep veggies crisp and enhance flavors. I covered substitutions and variations for dietary needs. Remember to adjust the spices to your taste. This dish is not only tasty but also easy to make and perfect for meal prep. Enjoy this healthy stir fry full of color and flavo

Garlic Broccoli Chickpea Stir Fry

A healthy and flavorful stir fry featuring broccoli, chickpeas, and garlic, perfect for a quick meal.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 10 minutes mins

Total Time 20 minutes mins

Course Main Course

Cuisine Vegan

Servings 4

Calories 250 kcal

Ingredients

  

• 2 cups broccoli florets
• 1 can chickpeas, drained and rinsed
• 4 cloves garlic, minced
• 1 bell pepper sliced (any color)
• 1 medium carrot, julienned
• 2 tablespoons olive oil
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon maple syrup
• 1 teaspoon sesame oil
• 1 teaspoon ginger, minced (optional)
• to taste salt and pepper
• for garnish sesame seeds
• for garnish (optional) fresh cilantro

Instructions

 

• Prepare the Ingredients: Rinse and drain the chickpeas, chop the broccoli into florets, julienne the carrot, and slice the bell pepper. Mince the garlic and ginger if using.
• Heat the Oil: In a large skillet or wok, heat the olive oil over medium-high heat.
• Sauté Garlic and Ginger: Add the minced garlic and ginger (if using) to the pan and sauté for about 30 seconds until fragrant, being careful not to burn it.
• Add Vegetables: Add the broccoli, sliced bell pepper, and carrot to the pan. Stir-fry for about 5-7 minutes, or until the vegetables are tender-crisp.
• Incorporate Chickpeas: Add the drained chickpeas to the skillet and stir well to combine with the vegetables. Cook for another 3-4 minutes, allowing the chickpeas to heat through.
• Flavor the Stir Fry: In a small bowl, mix together soy sauce, maple syrup, and sesame oil. Pour this mixture over the stir fry and toss everything together until evenly coated.
• Season to Taste: Taste and adjust the seasoning with salt and pepper as necessary.
• Garnish and Serve: Remove from heat and sprinkle sesame seeds and chopped cilantro over the top before serving.

Notes

Serve over cooked quinoa or rice for a wholesome meal.

Keyword broccoli, chickpeas, healthy, stir-fry, vegan

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