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Chickpea Broccoli Stir Fry with Garlic Sauce

Chickpea Broccoli Stir Fry with Garlic Sauce

  • Author: Amelia
  • Total Time: 25 minutes
  • Yield: 2-3 servings 1x
  • Diet: Vegan, Gluten Free (if tamari or coconut aminos used)

Description

Chickpea Broccoli Stir Fry with Garlic Sauce is a quick, nutritious, and flavorful plant-based dish packed with protein and fresh vegetables. Ready in under 30 minutes, it features tender broccoli florets and creamy chickpeas tossed in a savory garlic sauce, perfect for busy weeknights or a wholesome vegan meal.

Ingredients

Scale

Main Ingredients

  • 2 cups fresh broccoli florets
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 3 cloves garlic, minced
  • 2 tablespoons soy sauce or tamari
  • 2 tablespoons olive oil or sesame oil
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 teaspoon fresh ginger, minced (optional)
  • 2 green onions or scallions, chopped

Instructions

  1. Prep Your Ingredients: Wash and cut the broccoli into bite-sized florets. Drain and rinse the canned chickpeas thoroughly to reduce any canned flavor. Mince fresh garlic and ginger if using, and chop green onions.
  2. Cook the Broccoli: Heat your oil in a large skillet or wok over medium-high heat. Add broccoli florets and sauté for about 4-5 minutes until bright green and slightly tender but still crisp. Remove and set aside.
  3. Sauté the Aromatics: In the same pan, add a little more oil if needed and toss in the minced garlic and ginger. Stir quickly for 30-60 seconds until fragrant but not browned, which intensifies the depth of the sauce.
  4. Add Chickpeas and Sauce: Return the broccoli to the pan along with drained chickpeas. Pour in soy sauce or tamari and sprinkle red pepper flakes if using. Stir everything to coat evenly with the garlic sauce and heat through for 3-4 minutes.
  5. Finish and Serve: Turn off the heat and toss in chopped green onions for a fresh burst of flavor. Give it one gentle stir, then plate up your Chickpea Broccoli Stir Fry with Garlic Sauce for a vibrant, comforting meal.

Notes

  • Use fresh ingredients: Fresh garlic, broccoli, and ginger dramatically improve flavor and texture.
  • Don’t overcrowd the pan: Give ingredients plenty of room to sauté evenly and avoid steaming.
  • Adjust soy sauce to taste: Start with less and add more gradually depending on your salt preference.
  • Dry chickpeas well: Excess moisture can dilute your sauce and make the stir fry soggy.
  • Add nuts last: Toast separately and sprinkle on top for great crunch without burning.
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: Main Course
  • Method: Stir-frying
  • Cuisine: Asian-inspired

Nutrition

  • Serving Size: 1 cup
  • Calories: 220 kcal
  • Sugar: 3 g
  • Sodium: 600 mg
  • Fat: 7 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 6 g
  • Trans Fat: 0 g
  • Carbohydrates: 30 g
  • Fiber: 8 g
  • Protein: 10 g
  • Cholesterol: 0 mg

Keywords: chickpea stir fry, broccoli stir fry, garlic sauce, vegan dinner, quick vegan meal, gluten free stir fry, plant-based recipe

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Find it online: https://savortrack.com/chickpea-broccoli-stir-fry-with-garlic-sauce/