Garlic Broccoli Stir Fry with Chickpeas

In the realm of quick, nutritious meals, few dishes can rival a vibrant stir fry. This Garlic Broccoli Stir Fry with Chickpeas is not only packed with flavor, but it also offers a satisfying blend of textures and a diverse range of nutrients. Whether you’re a seasoned vegan or simply looking for a healthy weeknight dinner option, this dish is sure to delight your taste buds and nourish your body.

Ingredients

To prepare this flavorful stir fry, gather the following ingredients:

For the Stir Fry:

• 2 cups fresh broccoli florets
• 1 can (15 oz) chickpeas, rinsed and drained
• 3 cloves garlic, minced
• 1 medium onion, sliced
• 1 red bell pepper, sliced
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon olive oil or sesame oil
• 1 teaspoon grated fresh ginger (optional)
• Salt and pepper to taste
• Crushed red pepper flakes (optional, for heat)

For Garnishing:

• Sesame seeds
• Fresh cilantro or parsley

Instructions

Step 1: Preparing the Ingredients

1. Chop your veggies: Start by washing your broccoli and chopping it into bite-sized florets. Slice the onion and red bell pepper, and mince the garlic.

2. Rinse the chickpeas: Drain and rinse the canned chickpeas under cold water, then set aside.

Step 2: Stir Frying the Vegetables

1. Heat the oil: In a large skillet or wok, heat the olive or sesame oil over medium-high heat.

2. Sauté onions and garlic: When the oil is hot, add the sliced onion and sauté for about 2-3 minutes until it starts to soften. Add the minced garlic and grated ginger, stirring for an additional minute until fragrant.

3. Add broccoli and peppers: Toss in the broccoli florets and sliced bell pepper. Sauté for 5-7 minutes, uncovering occasionally to allow the vegetables to steam and cook through. You want them to be tender but still crisp.

Step 3: Incorporating Chickpeas

1. Add chickpeas: Once the vegetables are cooked to your liking, stir in the chickpeas. Pour in the soy sauce and mix well, ensuring everything is coated evenly.

2. Season to taste: Season with salt, pepper, and crushed red pepper flakes if you like a bit of heat. Stir well and cook for another 2-3 minutes until everything is heated through.

Step 4: Serving

1. Plate your stir fry: Remove from heat and transfer the stir fry to serving plates.

2. Garnish: Sprinkle sesame seeds and fresh herbs on top for an added flavor boost and visual appeal.

Nutritional Highlights

This Garlic Broccoli Stir Fry with Chickpeas is not only delicious but also offers a plethora of health benefits:

• Broccoli: A nutrient-dense vegetable rich in vitamins C and K, it is also known for its antioxidant properties.
• Chickpeas: A great source of plant-based protein, fiber, and several vitamins and minerals, chickpeas help keep you feeling full and satisfied.
• Garlic: Known for its numerous health benefits, garlic may help improve heart health and boost the immune system.

Conclusion

This Garlic Broccoli Stir Fry with Chickpeas is an easy-to-make dish that comes together in just 30 minutes, making it perfect for even the busiest of weeknights. With its vibrant colors, delicious flavors, and wealth of nutritional benefits, it’s a meal you’ll want to add to your regular rotation. Enjoy this wholesome stir fry as a standalone dish, or serve it alongside rice or quinoa for a heartier meal. Happy cooking!