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To make a tasty Garlic Broccoli Chickpea Stir Fry, you need a few simple ingredients. Here’s what you will gather: - 2 cups broccoli florets - 1 can (15 oz) chickpeas, drained and rinsed - 4 cloves garlic, minced - 1 red bell pepper, sliced - 1 tablespoon soy sauce (or tamari for gluten-free) - 1 tablespoon sesame oil - 1 tablespoon olive oil - 1 teaspoon grated fresh ginger - 1 teaspoon red pepper flakes (adjust to taste) - Salt and pepper to taste - Sesame seeds for garnish - Cooked quinoa or rice for serving Each ingredient plays a key role. The broccoli adds crunch, while chickpeas provide protein. Garlic and ginger give a warm, zesty flavor. The red bell pepper brings color and sweetness. Soy sauce and sesame oil add depth, and red pepper flakes give a nice kick. You can also adjust the seasonings as you like. If you want more spice, add extra red pepper flakes. Always taste your stir fry before serving. This way, you can make it just right for you. The sesame seeds are perfect for topping your dish. They add extra crunch and a nutty flavor. Finally, serving over quinoa or rice makes this meal filling and satisfying. Enjoy cooking! {{ingredient_image_1}} Start by washing your broccoli. Cut it into small florets. You want about two cups. Next, drain and rinse the chickpeas. This helps remove excess salt. Mince the garlic finely. You will need four cloves. Slice the red bell pepper into thin strips. Gather your soy sauce, sesame oil, and olive oil. Lastly, get your ginger. Grate one teaspoon of fresh ginger. This adds a nice kick. Heat your olive oil in a large skillet or wok over medium-high heat. Once the oil is hot, add the minced garlic and grated ginger. Sauté for about thirty seconds. You will smell a lovely aroma. Then, toss in the sliced red bell pepper. Cook for two to three minutes. Stir it often until the pepper softens. Now, add the broccoli florets. Cook for four to five minutes. The broccoli should turn bright green and stay crisp. Next, stir in the chickpeas, soy sauce, sesame oil, and red pepper flakes. Cook for another two to three minutes to heat it all through. Once everything is cooked, season with salt and pepper to taste. If you want more flavor, add a splash of soy sauce. Remove the skillet from heat and let it cool slightly. Serve the stir fry over cooked quinoa or rice. Finally, sprinkle sesame seeds on top for an extra crunch. Enjoy your meal! To get the best stir fry, start with a hot pan. Heat your olive oil well before adding any ingredients. This helps seal in flavors and keeps your veggies crisp. Always stir often to cook everything evenly. Don’t overcrowd the pan; it can lower the heat. If needed, cook in batches for the best taste. If you like it spicy, add more red pepper flakes. Start with a little, then taste as you go. You can also add sriracha or chili sauce for a different kick. For a milder dish, reduce the spice or leave it out. Balance is key for a delightful meal. Cook broccoli until it’s bright green and still crisp. This usually takes about four to five minutes. Avoid overcooking; mushy broccoli loses its flavor and nutrients. To keep it vibrant, you can rinse it in cold water after cooking. This stops the cooking process and helps maintain its crunch. Pro Tips Use Fresh Garlic: Fresh garlic provides a stronger, more robust flavor compared to pre-minced garlic. Always opt for fresh cloves when possible. Customize Your Veggies: Feel free to swap in your favorite vegetables! Carrots, snap peas, or zucchini would all work wonderfully in this stir fry. Adjust Spice Levels: The red pepper flakes can be adjusted based on your heat preference. Start with a small amount and add more if desired. Meal Prep Friendly: This dish is perfect for meal prep! Store leftovers in an airtight container in the fridge for up to 3 days for a quick and nutritious meal. {{image_2}} You can change this dish by adding more veggies. Try carrots, snap peas, or spinach. Each brings a new taste and color. Chop them small so they cook well. You can mix and match based on what you have. Just keep the cooking time in mind. Softer veggies like zucchini need less time. Chickpeas are great, but you can swap them out. Try tofu for a different texture. Just press and cube it before cooking. You can also use tempeh or edamame. For meat lovers, chicken or shrimp work well too. Cook them first, then add the veggies. This keeps everything fresh and tasty. If you need a gluten-free meal, use tamari instead of soy sauce. This small change keeps the flavor intact. Always check your sauces for hidden gluten. Serve it over rice, quinoa, or gluten-free noodles. This way, you can enjoy the dish without worry. You can store leftovers in an airtight container. Let the stir fry cool first. Place it in the fridge for up to three days. This helps keep the flavors fresh and tasty. To reheat, you can use a skillet or microwave. In a skillet, heat over medium until warm. Stir it often to prevent burning. In the microwave, heat in short bursts. Stir every 30 seconds for even warming. If you want to freeze it, use a freezer-safe container. Make sure to leave some space for expansion. It can last up to three months in the freezer. To eat, thaw it in the fridge overnight. Then, reheat it as mentioned above. Yes, you can use frozen broccoli. It will work well in this stir fry. Just add it to the skillet while cooking. Frozen broccoli cooks faster than fresh. Keep an eye on it, so it doesn't get mushy. You want it to stay bright green and crisp. You can use other beans if you need a substitute. White beans or black beans can work well. Tofu is another great option for protein. It gives a nice texture and absorbs flavors well. Just make sure to press it to remove excess water first. This stir fry lasts for about three to four days in the fridge. Store it in an airtight container for best results. When you are ready to eat, reheat it in a skillet or microwave. This will help keep the flavors fresh. Yes, this recipe is vegan-friendly. It contains no animal products. You can enjoy it while following a plant-based diet. The ingredients are all plant-based and healthy. This makes it a great choice for everyone. This blog post covered a tasty stir fry recipe using simple ingredients like broccoli, chickpeas, and bell peppers. You learned step-by-step how to prepare, cook, and serve it. I shared tips for perfecting your stir fry and variations to suit your taste. Remember, you can store leftovers properly for later. Explore the FAQs for extra guidance. I hope this recipe inspires you to cook healthy meals that taste great. Enjoy your cooking journey!

Garlic Broccoli Chickpea Stir Fry

A healthy and flavorful stir fry featuring broccoli, chickpeas, and garlic, perfect for a quick meal.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Main Course
Cuisine Vegetarian
Servings 4
Calories 250 kcal

Ingredients
  

  • 2 cups broccoli florets
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 4 cloves garlic, minced
  • 1 medium red bell pepper, sliced
  • 1 tablespoon soy sauce (or tamari for gluten-free)
  • 1 tablespoon sesame oil
  • 1 tablespoon olive oil
  • 1 teaspoon grated fresh ginger
  • 1 teaspoon red pepper flakes
  • to taste salt and pepper
  • for garnish sesame seeds
  • for serving cooked quinoa or rice

Instructions
 

  • Heat the olive oil in a large skillet or wok over medium-high heat.
  • Add the minced garlic and grated ginger to the skillet, sautéing for about 30 seconds until fragrant.
  • Add the red bell pepper slices to the skillet and cook for 2-3 minutes, stirring frequently, until they start to soften.
  • Toss in the broccoli florets, cooking for an additional 4-5 minutes until they turn bright green and are tender yet crisp.
  • Stir in the chickpeas, soy sauce, sesame oil, and red pepper flakes. Cook for another 2-3 minutes until everything is heated through.
  • Season with salt and pepper to taste. If you prefer a bit more flavor, feel free to add a splash more soy sauce.
  • Remove from heat and let it cool slightly before serving.
  • Serve over cooked quinoa or rice. Garnish with sesame seeds for an extra crunch.

Notes

Adjust red pepper flakes to taste for desired spiciness.
Keyword quick meal, stir-fry, vegetarian