Flavorful and nutritious, this Garlic Broccoli Stir Fry with Chickpeas combines tender broccoli florets and protein-rich chickpeas in a savory garlic-ginger sauce. This vegan, gluten-free, and low-fat dish is perfect for a quick weeknight dinner, coming together in just about 25 minutes.
Why You’ll Love This Recipe
- Quick and Easy: Ready in approximately 25 minutes, making it ideal for busy evenings.
- One-Pan Preparation: Simplifies cooking and cleanup.
- Healthy and Nutritious: Packed with vitamins from broccoli and plant-based protein from chickpeas.
- Versatile: Easily adaptable with tofu or other vegetables to suit your preferences.
Ingredients
- 1 tablespoon oil
- 1 onion, diced
- 5 garlic cloves, minced
- 1 heaped tablespoon fresh ginger, minced
- 1 teaspoon onion powder
- 1 teaspoon paprika
- ½ teaspoon smoked paprika
- Black pepper and sea salt, to taste
- Pinch of cayenne pepper
- 1 medium head of broccoli (about 450g), cut into small florets
- ⅓ cup (80 ml) vegetable broth
- 1 (15 oz) can of chickpeas, rinsed and drained
- Cooked rice of choice, for serving
Sauce:
- ½ cup (120 ml) water
- 3 tablespoons soy sauce (gluten-free if needed)
- 2 tablespoons rice vinegar or balsamic vinegar
- 2 tablespoons maple syrup or any other sweetener
- 1 tablespoon cornstarch
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Heat oil in a pan over medium heat. Add diced onion, minced garlic, minced ginger, onion powder, paprika, smoked paprika, black pepper, sea salt, and a pinch of cayenne pepper. Sauté for 3-4 minutes until fragrant.
- Add broccoli florets and vegetable broth to the pan. Cook for about 10 minutes until the broccoli is tender but still crisp.
- In a medium bowl, whisk together ½ cup water, soy sauce, vinegar, maple syrup, and cornstarch to prepare the sauce.
- Pour the sauce into the pan and add the rinsed and drained chickpeas. Bring to a boil and let it simmer for a few minutes until the sauce thickens. Adjust seasoning as needed.
- Serve hot over cooked rice of your choice.
Servings and Timing
- Servings: 4
- Preparation Time: 10 minutes
- Cooking Time: 15 minutes
- Total Time: 25 minutes
Variations
- Tofu Addition: Replace chickpeas with firm tofu. Drain, pat dry, cut into cubes, coat with cornstarch, and fry until crispy before adding to the stir fry.
- Different Vegetables: Incorporate bell peppers, carrots, or snap peas for added color and nutrition.
- Spice Level: Adjust the amount of cayenne pepper or add red pepper flakes to control the heat.
Storage/Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheating: Reheat in a pan over medium heat until warmed through, adding a splash of water if necessary to loosen the sauce.
FAQs
1. Can I use frozen broccoli for this recipe?
Yes, frozen broccoli can be used. Thaw and drain excess moisture before adding to the pan to prevent a watery sauce.
2. Is there a substitute for soy sauce?
Tamari or coconut aminos are great gluten-free alternatives to soy sauce.
3. Can I make this dish oil-free?
Yes, sauté the ingredients in vegetable broth instead of oil to make it oil-free.
4. How can I add more protein to this meal?
Adding tofu, tempeh, or additional chickpeas can boost the protein content.
5. What type of rice pairs well with this stir fry?
Jasmine rice, brown rice, or quinoa are excellent options to serve with this dish.
6. Can I prepare the sauce in advance?
Yes, the sauce can be prepared ahead and stored in the refrigerator for up to 3 days.
7. How do I prevent the broccoli from becoming too soft?
Cook the broccoli until just tender and immediately add the sauce to stop further cooking, maintaining its crispness.
8. Is this recipe suitable for meal prep?
Absolutely, it stores well and can be reheated for meals throughout the week.
9. Can I use other sweeteners instead of maple syrup?
Agave syrup or brown sugar can be used as substitutes for maple syrup.
Garlic Broccoli Stir Fry with Chickpeas
- Total Time: 25 minutes
- Yield: 4 servings
- Diet: Vegan
Description
This quick and healthy Garlic Broccoli Stir Fry with Chickpeas combines tender broccoli and protein-packed chickpeas in a flavorful garlic-ginger sauce. Perfect for vegan, gluten-free, and low-fat diets, it’s a one-pan recipe ready in just 25 minutes.
Ingredients
For the Stir Fry:
- 1 tablespoon oil
- 1 onion, diced
- 5 garlic cloves, minced
- 1 heaped tablespoon fresh ginger, minced
- 1 teaspoon onion powder
- 1 teaspoon paprika
- ½ teaspoon smoked paprika
- Black pepper and sea salt, to taste
- Pinch of cayenne pepper
- 1 medium head of broccoli (about 450g), cut into small florets
- ⅓ cup (80 ml) vegetable broth
- 1 (15 oz) can chickpeas, rinsed and drained
- Cooked rice of choice, for serving
For the Sauce:
- ½ cup (120 ml) water
- 3 tablespoons soy sauce (gluten-free if needed)
- 2 tablespoons rice vinegar or balsamic vinegar
- 2 tablespoons maple syrup or any other sweetener
- 1 tablespoon cornstarch
Instructions
- Sauté Aromatics: Heat oil in a pan over medium heat. Add onion, garlic, ginger, onion powder, paprika, smoked paprika, black pepper, sea salt, and cayenne. Cook for 3-4 minutes until fragrant.
- Cook Broccoli: Add broccoli florets and vegetable broth. Cover and cook for 10 minutes, until the broccoli is tender but still crisp.
- Prepare Sauce: In a bowl, whisk water, soy sauce, vinegar, maple syrup, and cornstarch until smooth.
- Combine Ingredients: Pour the sauce into the pan, add chickpeas, and stir. Bring to a boil, then simmer for a few minutes until the sauce thickens. Adjust seasoning to taste.
- Serve: Serve the stir fry hot over cooked rice of your choice.
Notes
- For more protein, replace or combine chickpeas with tofu or tempeh.
- Adjust the spice level by increasing or decreasing cayenne or adding chili flakes.
- Use frozen broccoli if fresh isn’t available, ensuring it’s thawed and drained.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Stir Fry
- Cuisine: Asian-Inspired
