Chickpea Broccoli Stir Fry with Garlic Sauce
If you’re looking for a quick, healthy, and flavor-packed dinner, this Chickpea Broccoli Stir Fry with Garlic Sauce is the answer. We made it today, and the garlicky, savory sauce combined with crisp broccoli and protein-rich chickpeas makes for the perfect plant-based meal. It’s ready in under 30 minutes and works great for both weeknights and meal prep.
Quick Overview
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Servings: 4
Ingredients for Chickpea Broccoli Stir Fry with Garlic Sauce
- 1 tbsp sesame oil (or olive oil)
- 3 cups broccoli florets
- 1 can (15 oz) chickpeas, drained and rinsed
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 3 tbsp soy sauce (or tamari for gluten-free)
- 2 tbsp maple syrup or honey
- 1 tbsp rice vinegar
- 1 tsp cornstarch mixed with 2 tbsp water (slurry)
- 1/4 cup water or vegetable broth
- Optional: sesame seeds & green onions for garnish
Step-by-Step Instructions
- Prepare Sauce: In a small bowl, whisk soy sauce, maple syrup, rice vinegar, and cornstarch slurry. Set aside.
- Cook Broccoli: Heat sesame oil in a large skillet or wok over medium-high heat. Add broccoli and stir-fry for 4–5 minutes until tender-crisp.
- Add Aromatics: Stir in garlic and ginger, cooking until fragrant (about 1 minute).
- Add Chickpeas: Toss in chickpeas and stir to coat.
- Pour Sauce: Add the prepared sauce and 1/4 cup water/vegetable broth. Stir well and simmer until the sauce thickens, about 2–3 minutes.
- Finish & Serve: Garnish with sesame seeds and green onions. Serve hot over rice or noodles.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~230 |
| Total Fat | 6g |
| Saturated Fat | 1g |
| Carbohydrates | 32g |
| Sugar | 8g |
| Protein | 11g |
| Fiber | 8g |
| Sodium | 560mg |
(Values are approximate and vary by ingredients used.)
Why You’ll Love This Stir Fry
- Fast & Easy – Ready in just 25 minutes.
- Plant-Based Protein – Chickpeas provide a filling, hearty bite.
- Flavorful Sauce – The garlic soy sauce is savory with a hint of sweetness.
- Versatile – Pair with rice, quinoa, or noodles for a complete meal.
Health Benefits
- Chickpeas – Packed with plant-based protein and fiber to keep you full.
- Broccoli – High in Vitamin C, Vitamin K, and antioxidants that support immunity.
- Garlic – Known for its heart-healthy compounds and natural immune-boosting properties.
- Low in Saturated Fat – A lighter alternative to takeout stir fry.
FAQs About Chickpea Broccoli Stir Fry
Can I use frozen broccoli?
Yes, frozen broccoli works well. Just add it straight to the pan and cook until heated through.
How can I make it spicier?
Add red pepper flakes, sriracha, or chili paste to the garlic sauce for heat.
Can I store leftovers?
Absolutely. Store in an airtight container in the fridge for up to 3 days. Reheat in a skillet for best texture.
Can I meal prep this recipe?
Yes, this stir fry reheats well, making it perfect for meal prep lunches or dinners.
Pro Tips for Best Results
- Don’t overcook the broccoli—keep it bright green and crisp.
- Use low-sodium soy sauce to control salt levels.
- Add extra veggies like bell peppers, snap peas, or carrots for variety.
- Double the sauce if serving over grains, so you have enough to coat.
Final Thoughts
This Chickpea Broccoli Stir Fry with Garlic Sauce is a wholesome, satisfying, and easy-to-make recipe that doesn’t compromise on flavor. With just a handful of pantry staples, you can whip up a balanced dinner in minutes.
It’s proof that plant-based meals can be delicious, nutrient-dense, and perfect for the whole family. Pair it with jasmine rice or noodles, and you’ve got yourself a restaurant-worthy stir fry at home.
