Garlic Broccoli Stir Fry With Chickpeas

Garlic Broccoli Stir Fry With Chickpeas is a wholesome, plant-based recipe perfect for weeknights when you want something nutritious, quick, and incredibly flavorful. Packed with protein from chickpeas, vibrant broccoli florets, and a bold garlic-forward stir-fry sauce, this dish delivers a satisfying balance of savory, slightly sweet, and aromatic tastes. 

1. Garlic Broccoli Stir Fry With Chickpeas ( Yield: 3–4 Servings )

Ingredients

Main Ingredients

• 1 large head of broccoli, cut into florets
• 1 can (15 oz) chickpeas, drained and rinsed
• 3–4 garlic cloves, minced
• 2 tablespoons olive oil (or any neutral oil like vegetable or avocado oil)
• 1 small onion, thinly sliced (optional)
• 1/2 teaspoon red pepper flakes (optional, for a bit of heat)
• Salt and freshly ground black pepper, to taste
• Sesame seeds or green onions for garnish (optional)

For the Stir Fry Sauce

• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon rice vinegar (or apple cider vinegar)
• 1 tablespoon sesame oil
• 1 tablespoon maple syrup (or honey)
• 1 teaspoon cornstarch (optional, to thicken the sauce)
• 1 tablespoon water

Instructions

Prepare the stir fry sauce:

In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, maple syrup, cornstarch, and water. Mix until smooth and set aside. If using cornstarch, the sauce will thicken slightly during cooking; without it, the sauce will remain lighter and more liquid.

Pre-cook the broccoli:

Heat a large skillet or wok over medium-high heat and add 1 tablespoon of oil. Add the broccoli florets and sauté for 4–5 minutes, stirring frequently. You want the broccoli to become slightly tender but still crisp. Remove and set aside.

Sauté the aromatics:

Add the remaining 1 tablespoon of oil to the pan. Add the sliced onion (if using) and cook for 2 minutes until softened. Stir in the minced garlic and cook for 30 seconds until fragrant—avoid burning the garlic to prevent bitterness.

Add the chickpeas:

Add the drained and rinsed chickpeas to the skillet. Cook for 2–3 minutes, allowing them to heat through and lightly crisp. Sprinkle in the red pepper flakes if you want a spicy kick.

Combine everything:

Return the cooked broccoli to the pan. Pour the prepared stir fry sauce over the mixture and toss well to coat all the ingredients evenly.

Cook until glossy:

Let the mixture cook for another 2–3 minutes, allowing the sauce to heat, slightly thicken (if using cornstarch), and cling to the broccoli and chickpeas.

Season and finish:

Taste and adjust seasoning with salt and black pepper if needed. Garnish with sesame seeds or chopped green onions before serving.

Serve:

Enjoy warm over rice, quinoa, noodles, or as a standalone dish.

2. Tips for Perfect Garlic Broccoli Stir Fry With Chickpeas

Cut broccoli evenly: Uniform florets ensure even cooking and prevent some pieces from becoming too soft while others stay underdone.

Dry chickpeas thoroughly: Patting chickpeas dry helps them crisp up better in the pan, adding texture to the dish.

Use high heat for best results: A hot pan encourages browning and keeps the broccoli crisp rather than mushy.

Add garlic at the right time: Garlic burns quickly; always add it after the onions or after lowering the heat slightly.

Adjust sauce thickness to preference: Cornstarch helps create a sticky glaze. For a lighter sauce, simply leave it out.

3. Frequently Asked Questions

Can I use frozen broccoli instead of fresh?

Yes. Frozen broccoli works well but releases more moisture. For best results, thaw and pat dry before cooking.

Is this dish meal-prep friendly?

Absolutely. It stores well in the refrigerator for up to 4 days and reheats nicely without losing much texture.

What protein alternatives can I use instead of chickpeas?

You can substitute tofu, tempeh, or even white beans. For tofu, press and pan-fry it first for better texture.

Can I make the stir fry sauce ahead of time?

Yes. The sauce can be prepared 2–3 days in advance and stored in the fridge. Shake or whisk before using, especially if cornstarch settles at the bottom.

What can I serve with this stir fry?

It pairs perfectly with rice, cauliflower rice, quinoa, noodles, or even stuffed inside wraps for a quick lunch.

How do I make the dish gluten-free?

Simply use tamari or coconut aminos instead of soy sauce.

4. Nutrition Information

Garlic Broccoli Stir Fry With Chickpeas is the perfect combination of simplicity, nutrition, and bold flavor. With just a handful of ingredients and a quick homemade sauce, you can create a satisfying meal in minutes. This recipe is ideal for busy weeknights, plant-based diets, or anyone who wants a wholesome dish without sacrificing taste.