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Garlic Broccoli Chickpea Stir Fry

Garlic Broccoli Chickpea Stir Fry: Quick, Healthy Magic!

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Garlic Broccoli Chickpea Stir Fry is a delicious and nutritious dish that showcases vibrant flavors and quick preparation, perfect for busy weeknights.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian
Calories: 280

Ingredients
  

For the Stir Fry
  • 4 cups Fresh Broccoli Florets Full of fiber and nutrients; fresh offers a better texture than frozen.
  • 1 can Chickpeas (canned, drained, and rinsed) Provides protein and a creamy texture.
  • 3 cloves Fresh Garlic Essential for the aromatic punch.
  • 3 tablespoons Soy Sauce Adds depth and saltiness.
  • 2 tablespoons Sesame Oil Brings nuttiness to the dish.
  • 2 tablespoons Vegetable Oil Necessary for stir-frying.
For Garnish
  • 2 tablespoons Sesame Seeds Provides a delightful crunch.
For Serving
  • 2 cups Cooked White Rice Serves as a hearty base for the stir fry.

Equipment

  • wok or non-stick skillet

Method
 

Cooking Instructions
  1. Begin by cutting your fresh broccoli into bite-sized florets, ensuring they are uniform for even cooking. Rinse and drain the canned chickpeas thoroughly to remove excess sodium. Mince the fresh garlic, and gather all your ingredients.
  2. In a large wok or non-stick skillet, heat 2 tablespoons of vegetable oil over medium-high heat until it shimmers.
  3. Once the oil is hot, add the minced garlic to the pan. Stir-fry for about 30 seconds, watching for a fragrant scent to fill the air.
  4. Now, toss in the broccoli florets and stir-fry them for 3 to 4 minutes.
  5. After the broccoli has softened slightly, add the drained chickpeas to the skillet. Stir-fry for an additional 2 to 3 minutes.
  6. Pour in the soy sauce and sesame oil, gently tossing everything together to ensure the broccoli and chickpeas are well-coated.
  7. Remove your stir-fry from heat and spoon it generously over a bed of cooked white rice. For that final touch, sprinkle sesame seeds on top.

Nutrition

Serving: 1servingCalories: 280kcalCarbohydrates: 40gProtein: 12gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gSodium: 600mgPotassium: 500mgFiber: 8gSugar: 2gVitamin A: 2500IUVitamin C: 90mgCalcium: 90mgIron: 3mg

Notes

For best results, keep the pan at medium-high heat throughout cooking and avoid overcooking the garlic to prevent bitterness.

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