Garlic Broccoli Stir Fry with Chickpeas – Fast, Flavorful, and Vegan-Friendly

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Introduction

This Garlic Broccoli Stir Fry with Chickpeas is a vibrant, protein-packed plant-based dish that’s perfect for busy weeknights. Ready in under 25 minutes, it combines crisp-tender broccoli and hearty chickpeas with bold garlic and a simple, savory sauce that brings everything together.

It’s a satisfying and wholesome meal that feels light yet filling. Serve it over rice, noodles, or on its own for a delicious vegan main or side dish that checks all the boxes—flavorful, quick, budget-friendly, and nourishing.

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Ingredients Overview

Broccoli
The star vegetable. Broccoli florets are sautéed until tender-crisp, delivering vibrant color, fiber, and crunch. For even cooking, cut into small, uniform pieces.

Chickpeas
Canned or cooked chickpeas bring texture, plant protein, and a slightly nutty flavor. They absorb the sauce well and add heartiness to the stir fry.

Garlic
Sliced or minced fresh garlic is the bold, aromatic base. It infuses the oil and enhances every bite.

Soy Sauce or Tamari
For saltiness and umami. Tamari keeps the dish gluten-free if needed.

Maple Syrup or Brown Sugar
Adds a subtle sweetness that balances the savory garlic and soy flavors.

Rice Vinegar or Lime Juice
Brings brightness and a touch of acidity to lift the overall dish.

Sesame Oil
Optional, but adds a toasted, nutty aroma that complements the garlic beautifully.

Cornstarch Slurry (Optional)
Thickens the sauce slightly, making it cling to the broccoli and chickpeas.

Optional Add-ins

• Chili flakes or sriracha for heat
• Sliced bell peppers or carrots for extra veggies
• Cashews or sesame seeds for crunch

Substitutions

• Use tamari or coconut aminos instead of soy sauce
• Swap maple syrup with agave or honey (not vegan)
• Broccolini or green beans can be used in place of broccoli

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Step-by-Step Instructions

1. Prep the Ingredients
   • Cut 1 large head of broccoli into small florets
   • Rinse and drain 1 can of chickpeas (15 oz)
   • Mince or thinly slice 4–5 garlic cloves
   • Mix sauce: In a small bowl, whisk together:
     • 3 tbsp soy sauce or tamari
     • 1 tbsp maple syrup
     • 1 tbsp rice vinegar or lime juice
     • Optional: 1 tsp cornstarch + 2 tbsp water (for a thicker sauce)
2. Sauté the Broccoli
   Heat 1 tbsp neutral oil in a large skillet or wok over medium-high heat. Add broccoli and stir-fry for 4–5 minutes until bright green and slightly tender. Add a splash of water and cover for 1 minute to steam.
3. Add Garlic and Chickpeas
   Uncover, push broccoli to the side, and add 1 tsp more oil. Add garlic and cook for 30 seconds until fragrant. Add chickpeas and stir everything together.
4. Pour in the Sauce
   Add the prepared sauce to the pan. Stir to coat the broccoli and chickpeas. Cook for another 2–3 minutes, until the sauce thickens slightly (if using cornstarch) and everything is heated through.
5. Finish with Sesame Oil
   Turn off the heat and drizzle with 1 tsp sesame oil. Optional: Sprinkle with sesame seeds or chopped green onions.
6. Serve Hot
   Serve immediately over steamed rice, quinoa, or noodles.

Common Mistakes to Avoid

• Overcooking broccoli—it should be tender but still crisp
• Burning garlic—add it after the broccoli to avoid bitterness
• Using too much sauce—start small and add more if needed

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Tips, Variations & Substitutions

Tips

• Cut broccoli into evenly sized florets for consistent cooking
• Use a non-stick pan or wok to prevent sticking
• If using dry chickpeas, cook until very soft before using

Flavor Variations

• Spicy Garlic Stir Fry: Add chili garlic sauce or red pepper flakes
• Peanut Sauce Version: Replace soy-maple sauce with peanut butter, soy sauce, and lime juice
• Lemon-Garlic Twist: Use lemon zest and juice instead of vinegar

Substitutions

• Swap broccoli with asparagus, kale, or snap peas
• Use black beans or edamame if out of chickpeas
• Add a handful of baby spinach at the end for extra greens

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Serving Ideas & Occasions

This dish is versatile and fits any meal setting. Serve it:

• As a main dish over rice, noodles, or quinoa
• Alongside tofu or grilled tempeh
• Inside lettuce wraps or warm pita bread
• With a cucumber salad or miso soup for a light lunch
• As part of a vegan meal prep box with grains and roasted veggies

Pairs well with herbal teas or sparkling water with citrus.

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Nutritional & Health Notes

Per serving (based on 2–3 servings):

• Calories: 320–370
• Protein: 13–15g
• Carbs: 35–40g
• Fat: 12–15g
• Fiber: 10g+

This dish is:

• Naturally vegan and gluten-free (if using tamari)
• High in fiber and plant-based protein
• Full of antioxidants from broccoli and garlic
• Low in saturated fat
• Rich in iron and folate from chickpeas

A nutrient-dense meal that satisfies without heaviness.

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FAQs

Can I use frozen broccoli?
Yes. Thaw first and pat dry to avoid excess moisture. Stir-fry slightly longer to cook off water.

Can I make it ahead?
Definitely. Store leftovers in an airtight container for up to 4 days. Reheat in a pan for best texture.

Is it freezer-friendly?
It can be frozen, but broccoli may soften upon thawing. Freeze for up to 1 month.

Can I make it oil-free?
Yes. Use a splash of water to sauté. The texture will be softer, but it still works.

What protein can I add?
This dish already includes chickpeas, but tofu, tempeh, or even vegan sausage pair well.

Do I need a wok?
No. A large skillet works perfectly fine. Just make sure it heats evenly.

Is it spicy?
Not unless you add chili. It’s mild and family-friendly by default.

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