Looking for a quick, nutritious, and flavor-packed meal? Look no further than this Broccoli and Chickpea Stir Fry! This dish is a perfect harmony of textures and tastes, bringing together crisp broccoli florets and hearty chickpeas in a savory-sweet sauce that will have your taste buds dancing.
What I love most about this recipe is its versatility. It's naturally vegan and can easily be made gluten-free by using tamari instead of vegan soy sauce. Plus, it's a great way to pack in those veggies without feeling like you're sacrificing flavor.
The star of the show here is undoubtedly the sauce. A blend of vegan soy sauce, rice vinegar, and maple syrup creates a perfect balance of umami, tang, and sweetness. The cornstarch helps thicken it up, coating each morsel with deliciousness. There is also plenty of it, since I like things saucy!
Don't be intimidated by the list of ingredients – this stir fry comes together in a flash. The key is to have everything prepped before you start cooking. Once you hit the stove, it's a whirlwind of aromatic spices, sizzling veggies, and bubbling sauce.
I like to serve this over a bed of brown rice for added fiber, but it's equally delicious with quinoa or even on its own for a lighter meal. The chickpeas provide plenty of protein, making this a satisfying main dish that won't leave you hungry an hour later.
So next time you're in a bit of a hurry but want a meal that is filling and doesn’t sacrifice any flavor, give this Chickpea Stir Fry a try. It's a simple, delicious way to nourish your body and delight your palate.
Happy cooking!
What you need
- olive or avocado oil
- ½ onion
- garlic
- ginger
- onion powder
- paprika
- salt and pepper
- cayenne pepper
- broccoli florets
- vegetable broth
- can of chickpeas
- Cooked rice
- water
- vegan soy sauce (gluten-free if needed)
- rice vinegar or balsamic vinegar
- maple syrup
- cornstarch
Instructions
1. Prepare the Sauce
Start by whisking together the sauce ingredients in a small bowl:
- ½ cup water
- 3 tablespoons soy sauce
- 2 tablespoons rice vinegar (or balsamic vinegar)
- 2 tablespoons maple syrup
- 1 tablespoon cornstarch
Whisk until the cornstarch is fully dissolved and no lumps remain. Set this aside for later.
2. Sauté the Aromatics
- Heat a large pan or wok over medium heat and add 1 tablespoon of oil.
- Once the oil is hot, add the diced onion, minced garlic, and grated ginger.
- Sprinkle in the spices: 1 teaspoon onion powder, 2 teaspoons paprika, salt, pepper, and a pinch of cayenne.
- Sauté for 3-4 minutes, stirring frequently, until the onions are translucent, and the spices are fragrant.
3. Cook the Broccoli
- Add the broccoli florets to the pan along with ½ cup of vegetable broth.
- Cover the pan and let the broccoli steam for about 5 minutes.
- Remove the lid and continue cooking for another 3-5 minutes, or until the broccoli is tender-crisp and most of the liquid has evaporated.
4. Add Chickpeas and Sauce
- Add the chickpeas to the pan with the broccoli.
- Give everything a good stir to combine.
- Pour in the prepared sauce, making sure to give it a quick whisk before adding if it has settled.
5. Finish the Dish
- Bring the mixture to a gentle boil, stirring constantly.
- Reduce the heat to low and simmer for 2-3 minutes, or until the sauce has thickened and is coating the vegetables and chickpeas nicely.
- Taste and adjust the seasonings as needed. You may want to add more salt, pepper, or cayenne for extra heat.
6. Serve and Enjoy
- Serve your stir fry hot, either on its own or over a bed of your favorite cooked grain.
- Garnish with some chopped green onions or sesame seeds if desired for extra flavor and visual appeal.
Remember, the key to a great stir fry is to keep things moving in the pan. Don't be afraid to stir frequently to ensure even cooking and to prevent anything from sticking or burning. Enjoy your delicious and nutritious meal!
One tip: don't overcook the broccoli. You want it to retain some crunch, which provides a lovely contrast to the tender chickpeas. And feel free to adjust the spice level to your liking – a little extra cayenne can really kick things up a notch!
Tips and Variations
- Veggie variations: Feel free to add other vegetables like bell peppers, carrots, or snap peas.
- Protein boost: Try adding some crispy tofu cubes for extra protein.
- Nut addition: Sprinkle some chopped cashews or peanuts on top for added crunch.
- Sauce adjustments: If you like it sweeter, add more maple syrup. For more tang, increase the vinegar.
Broccoli Chickpea Stir Fry
Ingredients
- 1 tablespoon olive or avocado oil
- ½ onion diced
- 4 cloves garlic grated
- 1 tablespoon ginger grated
- 1 teaspoon onion powder
- 2 teaspoon paprika
- salt and pepper to taste
- pinch cayenne pepper
- 1 bag broccoli florets
- ½ cup vegetable broth
- 1 can chickpeas drained and rinsed
- cooked rice or grain of choice (for serving)
For the sauce
- ½ cup water
- 3 Tbsp vegan soy sauce gluten free if needed
- 2 tablespoon rice vinegar or balsamic vinegar
- 2 Tbsp maple syrup
- 1 tablespoon cornstarch
Instructions
Prepare the sauce
- In a small bowl, whisk together water, soy sauce, vinegar, maple syrup and cornstarch.
- Whisk until the cornstarch is fully dissolved and no lumps remain.
- Set aside for later use.
Start the stir-fry
- Heat a large pan or wok over medium heat and add the oil.
- Once the oil is hot, add the onion, garlic and ginger. Sprinkle in the onion powder, paprika, salt, pepper, and a pinch of cayenne.
- Sauté for 3-4 minutes, stirring frequently, until the onions are translucent, and the spices are fragrant.
Cook the broccoli
- Add the broccoli florets to the pan along with the vegetable broth.
- Cover the pan and let the broccoli steam for about 5 minutes.
- Remove the lid and continue cooking for another 5 minutes, or until the broccoli is tender-crisp and most of the liquid has evaporated.
Add the chickpeas and sauce
- Stir in the chickpeas.
- Give your prepared sauce a quick whisk, then pour it into the pan.
- Bring the mixture to a gentle boil, stirring constantly.
- Reduce the heat to low and simmer for 2-3 minutes, or until the sauce has thickened and is coating the vegetables and chickpeas nicely.
Final touches
- Taste and adjust the seasonings as needed. You may want to add more salt, pepper, or cayenne for extra heat.
- Remove from heat once you're happy with the consistency.
Serve and enjoy
- Serve your stir fry hot, either on its own or over a bed of your favorite cooked grain. Rice, quinoa, or cauliflower rice all work great here!
Notes
- Remember, the key to a great stir fry is to keep things moving in the pan. Don't be afraid to stir frequently to ensure even cooking and to prevent anything from sticking or burning.
- Don't overcook the broccoli. You want it to retain some crunch, which provides a lovely contrast to the tender chickpeas.
- Feel free to adjust the spice level to your liking- a little extra cayenne can really kick things up a notch.
- Veggie variations: Feel free to add other vegetables like bell peppers, carrots, or snap peas.
- Protein boost: Try adding some crispy tofu cubes for extra protein.
- Nut addition: Sprinkle some chopped cashews or peanuts on top for added crunch.
- Sauce adjustments: If you like it sweeter, add more maple syrup. For more tang, increase the vinegar.
