INTRODUCTION
This Broccoli Chickpea Stir Fry is an easy, warm meal. It cooks fast. It uses simple ingredients you may already have. You can make it on a weeknight in about 20 minutes. The dish is full of flavor and has a good mix of vegetables and protein. If you like quick vegetable stir fries, also check a savory option like this Chinese beef and broccoli for a different take with meat.
The recipe is kind to busy cooks. It is mild and can be changed to your taste. You can serve it over rice or quinoa for a full meal.
WHY YOU WILL LOVE THIS RECIPE
You will love this recipe because it is quick and healthy. Broccoli gives you crunch and vitamins. Chickpeas give you protein and fiber. The simple sauce with soy and maple syrup adds salt and a little sweet. Garlic and ginger add good aroma and warmth.
This recipe is also very flexible. You can make it with what you have. Use fresh or frozen broccoli. Use a different sweetener if you need to. It works for many diets: vegan, gluten free (if you use tamari), and nut free. The dish stores well and tastes good the next day.
HOW TO MAKE Broccoli Chickpea Stir Fry
Start by gathering ingredients and heating the pan. Use medium heat and cook the aromatics first. Then add broccoli and let it soften but stay bright green. Add the chickpeas and sauce and let it cook until flavors blend. Finish with salt and pepper and serve hot.
Small tips: do not overcook the broccoli. Cook it until it is tender-crisp. If you like it softer, cook a minute or two longer. If you like more sauce, add a splash of water or vegetable broth when you add the soy sauce.
EQUIPMENT NEEDED
- Large skillet or wok
- Wooden spoon or spatula
- Knife and cutting board
- Can opener (for the chickpeas)
- Measuring spoons and cups
- Bowl for serving
Ingredients You’ll Need :
- 2 cups broccoli florets
- 1 can chickpeas (15 oz), drained and rinsed
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 inch ginger, minced
- 2 tablespoons soy sauce or tamari
- 1 tablespoon maple syrup or agave syrup
- Salt and pepper to taste
- Cooked rice or quinoa for serving
If you want a warm side dish, you could pair this stir fry with a simple soup like this broccoli and cauliflower soup for a cozy meal.
STEP-BY-STEP INSTRUCTIONS :
- In a large pan, heat the olive oil over medium heat.
- Add the minced garlic and ginger, sauté for about 1 minute until fragrant.
- Add the broccoli florets and cook for 3-4 minutes until they begin to soften.
- Stir in the chickpeas, soy sauce, and maple syrup; cook for an additional 5-7 minutes, stirring occasionally.
- Season with salt and pepper to taste.
- Serve warm over cooked rice or quinoa.
HOW TO SERVE Broccoli Chickpea Stir Fry
Serve the stir fry hot over a bed of steamed rice or cooked quinoa. Spoon the broccoli and chickpeas on top of the grain and drizzle any pan sauce over the top. You can garnish with a few simple items to add color and texture: sliced green onions, a sprinkle of sesame seeds, or a small squeeze of lemon or lime.
For a lighter meal, serve the stir fry on a plate with a side salad. For a heartier meal, add extra chickpeas or serve with a side of roasted sweet potatoes.
STORAGE & FREEZING : Broccoli Chickpea Stir Fry
To store: cool the stir fry and place in an airtight container. Keep it in the fridge for up to 3 to 4 days. Reheat in a pan over medium heat. Add a splash of water if it seems dry.
To freeze: cool the dish and place in freezer-safe containers or bags. Freeze for up to 2 months. Thaw in the fridge overnight before reheating. Reheat gently in a pan or microwave until hot throughout.
SERVING SUGGESTIONS
- Over steamed white or brown rice.
- Over quinoa for a protein boost.
- With warm flatbread or naan on the side.
- Tossed with cooked noodles for a noodle stir fry.
- Top with chopped fresh herbs like cilantro or parsley.
VARIATIONS
- Spicy: Add a teaspoon of chili sauce or red pepper flakes when you add the soy.
- Peanut style: Stir in a tablespoon of peanut butter to the sauce for a nutty flavor (skip if nut-free).
- Extra veggies: Add sliced bell peppers, carrots, or snap peas with the broccoli.
- Lemon garlic: Finish with a squeeze of lemon for bright flavor.
- Non-vegan: Stir in cooked shredded chicken or thin slices of beef for a meat version; for ideas, you can compare with this Chinese beef and broccoli recipe to see how meat changes the dish.
FAQs
Q: Can I use frozen broccoli?
A: Yes. Use frozen broccoli and cook a minute or two longer. Do not thaw first—add frozen broccoli directly to the pan.
Q: Are canned chickpeas okay?
A: Yes. Drain and rinse them well. You can also use cooked dried chickpeas if you prefer.
Q: Is this gluten free?
A: Use tamari or a gluten-free soy sauce to make it gluten free.
Q: Can I make this oil free?
A: Yes. Use a non-stick pan and cook the garlic and ginger with a little water or vegetable broth instead of oil.
Q: How long will leftovers last?
A: Leftovers keep in the fridge for 3 to 4 days. Freeze for up to 2 months.
Q: Can I add tofu?
A: Yes. Add cubed, cooked tofu when you add the chickpeas to warm it through.
MAKE-AHEAD TIPS FOR Broccoli Chickpea Stir Fry
- Prep the garlic and ginger and store them in a small sealed container in the fridge for up to two days.
- Wash and cut the broccoli ahead of time and keep it in a sealed bag in the fridge.
- Drain and rinse chickpeas and store them in a bowl in the fridge if you plan to cook within a day.
- Cook the rice or quinoa ahead and keep it in the fridge. Reheat and serve when ready.
- If you want to fully make ahead, cook the stir fry and cool to room temperature, then refrigerate. Reheat in a pan and add a splash of water if needed.
Conclusion
This Broccoli Chickpea Stir Fry is a simple and flexible meal that fits many diets and tastes. It cooks fast, stores well, and can be changed to suit what you like. For more ideas and similar dishes, see this Garlic Broccoli Stir Fry With Chickpeas | Flavorful Recipe – Elavegan for another garlic-forward take, try this Teriyaki Broccoli Chickpea Stir Fry – The Natural Nurturer for a sweet soy glaze idea, or this Vegan Chickpea Broccoli Stir Fry (20 Minute Recipe!) – Earthly … for a quick version with a similar mix of flavors. Enjoy your meal and feel free to change the recipe to match your taste.
Broccoli Chickpea Stir Fry
Ingredients
Method
- In a large pan, heat the olive oil over medium heat.
- Add the minced garlic and ginger, sauté for about 1 minute until fragrant.
- Add the broccoli florets and cook for 3-4 minutes until they begin to soften.
- Stir in the chickpeas, soy sauce, and maple syrup; cook for an additional 5-7 minutes, stirring occasionally.
- Season with salt and pepper to taste.
- Serve warm over cooked rice or quinoa.