GARLIC BROCCOLI STIR FRY WITH CHICKPEAS Recipe

I’m absolutely loving this broccoli stir fry with chickpeas as its flavors pop with every bite. The garlic ginger combination, complemented by tangy tamari, maple syrup and rice vinegar, creates a perfectly balanced sauce. Quick, vibrant, and healthy, it’s a go-to vegan dinner that feels both innovative and truly comforting.

I love makin recipes that are not only easy but also pack a punch of flavors and nutrition. This Garlic Broccoli Stir Fry with Chickpeas is one of my favorites because its nutritional benefits are amazing and it’s super simple to prepare.

I use a medium head broccoli, cut into florets, along with a can of drained chickpeas for protein and fiber. The dish is richly enhanced by garlic, minced ginger, tamari, maple syrup, rice vinegar, and a touch of sesame oil.

I think that using these ingredients gives the stirfry a fresh yet bold flavor, and its low fat, gluten-free profile makes it a healthy option for a quick vegan dinner. Made in one pan, this meal is ready in about 25 minutes and works perfectly as a healthy takeout style dish.

I really believe that combining these elements creates a dish that every fan of chickpea stirfry and tasty vegetarian dinners should try.

Why I Like this Recipe

I like this recipe for a bunch of reasons. First, it’s super easy to make even on a busy day. I don’t have to fuss around much and everything comes together pretty fast. Second, it’s really healthy – I love that the broccoli and chickpeas pack in lots of nutrients without any heavy ingredients, plus it’s vegan and gluten-free which makes it worry-free for me. Also, the flavor totally wins me over; the garlic and ginger give a punch of flavor that makes every bite interesting, and the mix of tamari, maple syrup, and rice vinegar creates this awesome sweet and savory sauce. Lastly, I appreciate that it’s a one-pan wonder so cleanup is a breeze, making it a practical option for any weeknight dinner.

Ingredients

• Broccoli is fiber-rich and vitamin-packed, offering a crisp texture and subtle bitterness for balance.
• Chickpeas supply protein and carbs, lending a hearty, nutty taste while boosting satiety.
• Garlic infuses the dish with robust flavor and natural antioxidants for extra health benefits.
• Ginger adds a zesty kick and anti-inflammatory qualities that brighten the stir fry.
• Maple syrup brings natural sweetness, balancing salty tamari and sour rice vinegar perfectly.

Ingredient Quantities

• 1 medium head broccoli, cut into florets
• 1 can (15 oz) chickpeas, drained and rinsed
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, minced
• 2 tbsp tamari or gluten-free soy sauce
• 1 tbsp maple syrup
• 1 tbsp rice vinegar
• 1 tbsp sesame oil (or your preferred cooking oil)
• 1/2 cup water (or vegetable broth)
• 1/4 tsp red pepper flakes (optional)
• Salt and pepper to taste

How to Make this

1. Heat your pan over medium heat and add the sesame oil.

2. Toss in the minced garlic and ginger and cook until they start smelling really good.

3. Put the broccoli florets into the pan and stir fry for about 4-5 minutes until they turn bright green.

4. Stir in the chickpeas and mix well with the garlic and ginger.

5. Pour in the tamari or gluten-free soy sauce, maple syrup, and rice vinegar.

6. Add the water (or veggie broth) and sprinkle the red pepper flakes if you’re using them.

7. Season everything with a little salt and pepper to taste.

8. Cover the pan and let it simmer for about 5 minutes so the broccoli softens a bit while still staying crunchy.

9. Uncover and stir the ingredients, letting the sauce reduce slightly.

10. Give it a taste, adjust the seasonings if needed, and then it’s ready to serve!

Equipment Needed

1. Stove for heating the pan
2. Large pan or skillet that’s suitable for stir-frying
3. Lid that fits the pan
4. Cutting board for prepping the broccoli, garlic, and ginger
5. Sharp knife for chopping and mincing
6. Measuring spoons for accurate amounts of sauces and oil
7. Colander for draining and rinsing the chickpeas
8. Spatula or wooden spoon for stirring the ingredients

FAQ

• Q: Can i use dried chickpeas instead of canned ones?
  A: Yes, but you gotta soak them overnight and cook them until they’re soft so they mix well with the broccoli.
• Q: Do i really need to use rice vinegar in the sauce?
  A: Not necessary, you can swap it for apple cider vinegar if you dont have rice vinegar on hand.
• Q: What can i do if i don’t have tamari or gluten-free soy sauce?
  A: You can use regular soy sauce or even coconut aminos if you’re avoiding gluten or want a sweeter note.
• Q: Is adding red pepper flakes important?
  A: It’s optional, only add them if you like a little spice in your stir fry; you can always leave em out if it gets too hot.
• Q: Can i add other vegetables to this recipe?
  A: Sure, feel free to toss in bell peppers or snap peas to make it even more colorful and flavorful.

GARLIC BROCCOLI STIR FRY WITH CHICKPEAS Recipe Substitutions and Variations

• You can swap tamari with coconut aminos or regular soy sauce if you dont mind the gluten.
• If you’re out of maple syrup, try agave syrup or honey (if you’re not vegan).
• Instead of rice vinegar, apple cider vinegar or even white vinegar works in a pinch.
• You can replace water with vegetable broth to beef up the flavor even more.
• If chickpeas ain’t your thing, black beans or cannellini beans can be a nice substitute.

Pro Tips

1. Make sure your pan is hot before you add the garlic and ginger, they need to sizzle just right so that their flavors really come out without burning.
2. You might wanna cover the pan for a bit during simmering so that the broccoli steams enough to stay crunchy but still gets a soft edge. Just be careful not to cover it too long or it might turn mushy.
3. Try not to overcook the chickpeas keep em in the sauce just long enough to heat through so they keep their shape; if you leave them too long, they can get too soft.
4. If you like a little extra kick, adding a squeeze of lemon or lime at the end can brighten up the dish even more and balance out the sweetness and saltiness.