Healthy Garlic Broccoli Stir Fry with Chickpeas

Key Ingredients & Substitutions

Broccoli: Fresh broccoli florets are perfect here for crunch and nutrition. If fresh isn’t available, you can use frozen broccoli; just add it while it’s still frozen for the best results.

Chickpeas: Canned chickpeas are convenient and packed with protein. If you’re avoiding canned goods, you can use cooked dried chickpeas instead to have complete control over the cooking process.

Garlic: Fresh garlic is essential for flavor. You can substitute with garlic powder in a pinch—use about 1/8 teaspoon for each clove, and adjust to taste.

Sauces: Low sodium soy sauce or tamari works best here. If you need a gluten-free option, tamari is a great pick. Coconut aminos are a great alternative if you’re looking for a soy-free option.

Sweetener: I often use maple syrup for a touch of sweetness, but honey is a delicious alternative if you’re not vegan. For a sugar-free option, try stevia or omit it altogether!

How Do I Get Perfectly Cooked Broccoli?

To achieve tender yet crisp broccoli, it’s key to not overcook it. Here’s how to do it right:

• Start by sautéing the garlic in oil for 30 seconds to flavor the oil.
• Add the broccoli and stir-fry for only about 2 minutes. This gets it bright green and slightly tender.
• Then, add water and cover the pan to steam it for about 3-4 minutes. This will cook the broccoli without losing its crunch!

Keep an eye on it, and remember it will continue to cook even after you take it off the heat. If you prefer your broccoli softer, just adjust the steaming time slightly, but try to keep its vibrant green color!

Healthy Garlic Broccoli Stir Fry with Chickpeas

Ingredients:

• 3 cups broccoli florets
• 1 can (15 oz) chickpeas, drained and rinsed
• 3 cloves garlic, minced
• 2 tablespoons olive oil or avocado oil
• 2 tablespoons low sodium soy sauce or tamari
• 1 tablespoon maple syrup or honey (optional for slight sweetness)
• 1 teaspoon toasted sesame oil
• 1 teaspoon grated fresh ginger (optional)
• 1 tablespoon water (for steaming broccoli)
• 1 tablespoon sesame seeds (for garnish)
• 2 scallions or chives, chopped (for garnish)
• Cooked white or brown rice, for serving
• Red pepper flakes (optional for heat)
• Salt and pepper, to taste

Time Estimate:

This delicious stir fry takes about 10 minutes to prep and around 10 minutes to cook, totaling about 20 minutes from start to finish. It’s a quick and easy meal perfect for busy weeknights!

Instructions:

1. Heat the Oil:

Start by heating the olive oil (or avocado oil) in a large skillet or wok over medium-high heat. Make sure the pan is hot enough that the oil shimmers a bit before you add anything.

2. Sauté the Garlic:

Once the oil is hot, add the minced garlic (and ginger if you’re using it). Sauté for about 30 seconds until it becomes fragrant, but be careful not to burn it!

3. Cook the Broccoli:

Next, add the broccoli florets to the pan. Stir-fry for about 2 minutes. Then, add 1 tablespoon of water to the skillet and cover it with a lid. This will create steam and make the broccoli tender. Cook for an additional 3-4 minutes until the broccoli is bright green and tender-crisp.

4. Add Chickpeas:

Add the drained and rinsed chickpeas to the pan. Gently stir to combine everything and let those chickpeas warm up for a minute.

5. Make the Sauce:

In a small bowl, mix together the soy sauce, maple syrup (or honey), and toasted sesame oil. This sweet-and-savory dressing adds great flavor!

6. Combine Everything:

Pour the sauce over the broccoli and chickpeas. Stir everything together for another 2-3 minutes to ensure everything is evenly coated and heated through.

7. Season to Taste:

Now it’s time to taste! Season with salt, pepper, and red pepper flakes if you like a bit of spice.

8. Serve:

Serve the stir fry hot over your choice of cooked white or brown rice.

9. Garnish:

Finally, sprinkle sesame seeds and garnish with chopped scallions or chives for a fresh touch.

Enjoy this nutritious, colorful, and flavorful meal that’s quick to prepare and perfect for any weeknight dinner! 🌿

FAQ for Healthy Garlic Broccoli Stir Fry with Chickpeas

Can I Use Frozen Broccoli Instead of Fresh?

Absolutely! If using frozen broccoli, you can add it directly to the pan without thawing. Just be sure to adjust the cooking time—cook until it’s heated through and tender, which may take an extra minute or two.

What Can I Substitute for Chickpeas?

If you don’t have chickpeas, you can use other canned beans like black beans or white beans. You could also try cooked lentils for a different texture and flavor.

Can I Make This Recipe Spicier?

Definitely! You can add more red pepper flakes while cooking or toss in some sliced fresh chili peppers to the stir fry. Adjust the heat level to your taste preference!

How Do I Store Leftovers?

Leftovers can be stored in an airtight container in the fridge for up to 3 days. To reheat, sauté in a pan over medium heat or microwave until warmed through. Add a splash of water to help keep it moist while reheating!