Description
A quick and flavorful plant-based stir fry combining crisp broccoli, protein-rich chickpeas, and a savory-sweet Asian-inspired sauce. Perfect for busy weeknights when you need a nutritious meal in minutes.
Ingredients
Scale
- Broccoli Stir Fry
- 1 tablespoon oil
- 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 (450g), cut into small florets
- â…“ cup (80 ml) vegetable broth
- 1 (15 oz) can of chickpeas, rinsed and drained
- Cooked rice of choice for serving
- Sauce
- ½ cup (120 ml) of 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
Instructions
- Prepare the aromatics: Heat oil in a large pan or wok over medium heat. Add the diced onion, minced ginger, minced garlic, and all spices (onion powder, paprika, smoked paprika, black pepper, sea salt, and cayenne pepper). Sauté for 3-4 minutes until fragrant and the onion becomes translucent. This step builds the flavor foundation for your stir fry.
- Cook the broccoli: Add the broccoli florets and vegetable broth to the pan. Cook until the broccoli is tender but still has a slight crunch, approximately 10 minutes. The broccoli should turn bright green while maintaining some texture—avoid overcooking as it will continue to soften slightly in the next steps.
- Make the sauce: While the broccoli cooks, prepare the sauce by combining water, soy sauce, vinegar, maple syrup, and cornstarch in a medium bowl. Whisk thoroughly until the cornstarch is completely dissolved to prevent lumps when cooking.
- Combine everything: Pour the prepared sauce into the pan with the broccoli and add the drained chickpeas. Stir to coat everything evenly with the sauce.
- Thicken the sauce: Bring the mixture to a boil and allow the sauce to simmer until it thickens, about 2-3 minutes. Continue to cook for a few more minutes to let the flavors meld together and allow the chickpeas to warm through.
- Final adjustments: Taste the stir fry and adjust seasonings as needed. Add more salt, pepper, or cayenne pepper according to your preference for an extra kick of flavor or heat.
- Serve: Transfer the stir fry to serving plates or bowls, either alone or over a bed of your favorite cooked rice. Enjoy while hot!
Notes
- For oil options, you can use sesame oil for an authentic Asian flavor, olive oil for a Mediterranean touch, or any neutral cooking oil.
- This dish keeps well in the refrigerator for up to 3 days, making it excellent for meal prep.
- For added texture and nutrients, consider adding sliced bell peppers, carrots, or snap peas during the broccoli cooking stage.
- To make this dish spicier, increase the amount of cayenne pepper or add red pepper flakes.
- For added protein, you can include tofu or tempeh alongside the chickpeas.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main-course
- Method: Stovetop
- Cuisine: Asian-Fusion
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 243g
- Sugar: 9g
- Sodium: 780mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg