Garlic Broccoli Stir Fry

Sizzling Garlic Broccoli Stir Fry with Chickpeas

When you’re in need of a quick, hearty, and healthy meal that packs a flavor punch, look no further than this Garlic Broccoli Stir Fry with Chickpeas. This dish is perfect for those busy weeknights when you want something nutritious yet satisfying. Combining the robust flavors of fresh garlic and spices with the crunch of broccoli and the protein-rich chickpeas, this stir fry is not only delicious but also incredibly easy to prepare.

Let’s break down the recipe and see how you can bring this vibrant dish to your dinner table tonight.

Ingredients:

For the Broccoli Stir Fry:

• 1 tablespoon oil (*see recipe notes for options)
• 1 onion, diced
• 5 garlic cloves, minced
• 1 heaped tablespoon fresh ginger, minced
• 1 teaspoon onion powder
• 1 teaspoon paprika
• ½ teaspoon smoked paprika
• Black pepper & sea salt, to taste
• Pinch of cayenne pepper
• 1 medium head of broccoli (450 g), cut into small florets
• ⅓ cup (80 ml) vegetable broth
• 1 (15 oz) can chickpeas, rinsed and drained
• Cooked rice of choice, for serving

For the Sauce:

• ½ cup (120 ml) water
• 3 tablespoons soy sauce (gluten-free if needed)
• 2 tablespoons rice vinegar or balsamic vinegar
• 2 tablespoons maple syrup or any other sweetener
• 1 tablespoon cornstarch

Directions:

Step 1: Sauté the Aromatics

Heat the oil in a large pan over medium heat. Once hot, add the diced onion, minced garlic, and fresh ginger. Also add the onion powder, both types of paprika, black pepper, sea salt, and a pinch of cayenne pepper. Sauté these for 3-4 minutes until the onions become translucent and the spices emit a delightful fragrance.

Step 2: Cook the Broccoli

Add the broccoli florets to the pan along with the vegetable broth. Stir-fry this mixture until the broccoli is tender yet retains a bit of crispness, about 10 minutes. This step is crucial for achieving that perfect texture in your stir fry.

Step 3: Prepare the Sauce

While the broccoli is cooking, whisk together the water, soy sauce, vinegar, maple syrup, and cornstarch in a medium bowl until smooth. This will be your thickening agent for the stir fry.

Step 4: Combine and Simmer

Pour the prepared sauce into the pan with the broccoli. Add the drained chickpeas. Bring the entire mixture to a boil, then reduce the heat to let it simmer. Continue cooking for a few more minutes until the sauce thickens and nicely coats all the ingredients.

Step 5: Final Seasoning and Serve

Do a final taste test and adjust the seasonings as needed. You might want to add more salt, pepper, or even a bit more cayenne for extra heat. Serve the hot stir fry over a bed of cooked rice or enjoy it as is.

Final Thoughts:

This Garlic Broccoli Stir Fry is a fantastic way to enjoy a meal that is both filling and nutritious. With a total prep and cook time of just 30 minutes, it’s ideal for a last-minute dinner option. Each serving is just 280 calories, making it a guilt-free choice that doesn’t compromise on taste or satisfaction.

Nutritional Information:

• Prep Time: 10 minutes
• Cooking Time: 20 minutes
• Total Time: 30 minutes
• Calories: 280 kcal per serving
• Servings: 4

Enjoy crafting this vibrant, flavorful dish that’s sure to become a go-to in your kitchen for busy nights!

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