Garlic Broccoli Stir Fry With Chickpeas

Garlic Broccoli Stir Fry With Chickpeas is the kind of bowl that makes you feel good just looking at it. From the glossy chickpeas to the vibrant green broccoli, and the glistening sesame-garlic sauce clinging to every bite it’s the perfect mix of flavor, texture, and pure visual satisfaction.

Just look at that plate: saucy, colorful, packed with fiber, protein, and fresh crunch. Whether you’re plant-based or just trying to eat more veggies, this one’s a win.

this Recipe

What Is Garlic Broccoli Stir Fry With Chickpeas?

This dish brings together two of the best pantry and produce staples: broccoli and chickpeas. It’s a quick stir fry where broccoli stays crisp-tender, chickpeas soak up a sweet-savory garlic soy glaze, and a medley of sesame seeds and green onion brings it all together over fluffy white rice.

It’s light but satisfying. Easy but not boring. The kind of weekday recipe that delivers restaurant vibes with very little effort.

Why You’ll Love This Recipe

• Quick & easy – On the table in 25 minutes, start to finish.
• Plant-based – Naturally vegan, dairy-free, and can be made gluten-free with tamari.
• Meal-prep friendly – Holds up great for leftovers or next-day lunches.
• Saucy & satisfying – That glossy garlic sauce coats every bite just like in the photos.

How It Tastes (and Smells!)

The sauce is the star. It’s a balance of soy sauce, garlic, ginger, maple syrup, and rice vinegar—thickened just enough to glaze everything without going gummy. The chickpeas soak it up like flavor sponges. The broccoli adds crunch and color, and those toasted sesame seeds? Crunchy magic.

And the smell? The moment the garlic hits the pan with the ginger and sesame oil—it’s addictive. You’ll be tempted to start eating straight from the skillet.

Benefits of This Stir Fry

• High in fiber and plant-based protein.
• Low in saturated fat and cholesterol-free.
• Loaded with antioxidants from broccoli and garlic.
• Customizable for any diet—gluten-free, nut-free, oil-free, or even high-protein if you add tofu.

Ingredients You’ll Need

What you see in the dish is exactly what you’ll be cooking with. No guessing, no fuss—just fresh, whole ingredients doing their thing.

For the Stir Fry:

• 1 tbsp sesame oil (or any neutral oil)
• 3 cups broccoli florets
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 medium carrot, peeled and thinly sliced
• 1 red bell pepper, chopped
• 2 green onions, sliced (reserve some for garnish)
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated or minced
• 1/4 tsp red pepper flakes (optional)
• Cooked white or jasmine rice, for serving

For the Garlic Sauce:

• 1/4 cup low-sodium soy sauce (or tamari for gluten-free)
• 1 tbsp maple syrup (or honey if not vegan)
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 tbsp cornstarch
• 1/4 cup water

Toppings:

• 1 tbsp sesame seeds
• Fresh chopped cilantro or green onion for garnish

Tools You’ll Need

• Large skillet or wok
• Cutting board and knife
• Small bowl for sauce
• Wooden spoon or silicone spatula
• Rice cooker or pot (for rice)

Optional Substitutions & Additions

• Add tofu for a higher-protein version.
• Swap rice for noodles—soba or rice noodles work well.
• Add mushrooms or zucchini for extra veggies.
• Try chili garlic sauce instead of red pepper flakes for heat.

How to Make Garlic Broccoli Chickpea Stir Fry

Step-by-Step Instructions:

1. Mix the sauce: In a small bowl, whisk soy sauce, maple syrup, vinegar, sesame oil, cornstarch, and water. Set aside.
2. Cook the veggies: In a large skillet or wok, heat oil over medium-high. Add broccoli, carrots, and bell pepper. Stir-fry for 4–5 minutes until just tender.
3. Add aromatics: Stir in garlic, ginger, green onions, and red pepper flakes. Cook 1–2 minutes until fragrant.
4. Add chickpeas: Toss in chickpeas and cook for another minute to warm through.
5. Add sauce: Pour the sauce over everything. Stir continuously until it thickens and coats the vegetables and chickpeas evenly—about 2–3 minutes.
6. Serve: Spoon the stir fry over hot rice and sprinkle with sesame seeds and chopped herbs.

What to Serve With Garlic Chickpea Stir Fry

This dish is complete on its own, but if you’re building a full meal, try serving it with:

• Steamed dumplings or veggie spring rolls
• A side of miso soup
• Cucumber salad with rice vinegar
• A mango-lime slaw for sweetness and crunch

Tips for the Best Stir Fry Every Time

• Don’t overcook the broccoli. Aim for crisp-tender, not mushy.
• Prep everything before you cook. Stir fry is fast—have everything chopped and ready.
• Stir the sauce before adding. Cornstarch can settle at the bottom.
• Use a hot pan. High heat is key for that classic stir fry texture.

Common Mistakes to Avoid

• Crowding the pan: It steams the veggies instead of stir frying. Cook in batches if needed.
• Not drying the chickpeas: Wet chickpeas won’t crisp or absorb sauce well.
• Overcooking the sauce: It thickens fast! Once it’s glossy, remove from heat.
• Using low heat: This recipe needs medium-high heat to get the right textures.

How to Store & Reheat

• Fridge: Store in an airtight container for up to 4 days.
• Freezer: Freeze stir fry (without rice) up to 2 months. Thaw in fridge overnight.
• Reheat: Microwave or stir fry in a hot pan with a splash of water or broth.

Frequently Asked Questions

Can I use frozen broccoli?

Yes! Just steam it lightly first or thaw and pat dry before stir frying to avoid excess moisture.

Is this gluten-free?

It can be—just use gluten-free tamari instead of soy sauce.

Can I add other protein?

Definitely. Tofu, tempeh, or even seitan work great. You could also toss in edamame.

Can I make it spicy?

Yes! Add a teaspoon of sriracha or chili garlic sauce to the stir fry sauce.

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Conclusion

Garlic Broccoli Stir Fry With Chickpeas is the kind of weeknight dinner that feels like a reward fast, delicious, and full of life. It’s bright, hearty, and nourishing without ever being boring.

Whether you’re eating it straight out of the skillet or plating it like a pro, this recipe delivers flavor and nutrition in one easy, beautiful bowl. Give it a go and don’t be surprised if it becomes part of your weekly rotation.

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August 2, 2025 by Melissa