Chickpea and Broccoli Stir-fry
A vibrant and speedy vegan stir-fry perfect for a healthy weeknight dinner. Crisp broccoli and hearty chickpeas are tossed in a zesty ginger-garlic sauce made from fresh ingredients, all ready in under 30 minutes.
For 4 servings
5 steps. 30 minutes total.
- 1
Step 1
- a.Cook the chickpeas
- b.Rinse the soaked chickpeas and place them in a pressure cooker.
- c.Add 2 cups of fresh water and a pinch of salt.
- d.Pressure cook on high for 15-20 minutes, or until tender. Let the pressure release naturally.
- e.Drain any excess water and set the cooked chickpeas aside.
- 2
Step 2
- a.Prepare the stir-fry sauce
- b.In a small bowl, whisk together the fresh tomato puree, rice vinegar, cornstarch, and 4 tablespoons of water.
- c.Whisk until the cornstarch is fully dissolved and the sauce is smooth.
- d.Set aside for later.
- 3
Step 3
- a.Sauté aromatics and steam the broccoli
- b.Heat the sesame oil in a large skillet or wok over medium-high heat.
- c.Add the minced garlic and grated ginger. Sauté for about 30 seconds until fragrant.
- d.Add the broccoli florets and stir-fry for 2 minutes.
- e.Pour in 2 tablespoons of water, cover the skillet, and steam for 3-4 minutes until tender-crisp.
- 4
Step 4
- a.Combine and finish the stir-fry
- b.Uncover the skillet and add the cooked chickpeas, salt, and optional red chili flakes.
- c.Stir everything together and cook for 1 minute.
- d.Give the prepared sauce a quick whisk, then pour it into the skillet.
- e.Stir continuously for 1-2 minutes as the sauce thickens and coats everything evenly.
- 5
Step 5
- a.Garnish and serve
- b.Remove the skillet from the heat.
- c.Sprinkle with sesame seeds and serve immediately, perhaps with a side of brown rice or quinoa.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For perfectly cooked broccoli, steam it until bright green. Don't let it get mushy.
- 2Don't overcrowd the pan. If you double the recipe, cook in two batches to ensure everything stir-fries instead of steams.
- 3Feel free to add other quick-cooking vegetables like sliced bell peppers or snap peas.
- 4To save time, you can cook a larger batch of chickpeas and freeze them for future meals.
- 5For extra flavor, toast the sesame seeds in a dry pan for 1-2 minutes until fragrant before garnishing.
Adapt it for your goals.
High protein
Add 200g of cubed and pan-fried firm tofu or tempeh along with the chickpeas for an extra protein boost.
quickQuick
If you're short on time, use one 15-ounce can of chickpeas (rinsed and drained) instead of cooking them from scratch. The total time will be about 20 minutes.
kid friendlyKid friendly
Omit the red chili flakes and add a teaspoon of maple syrup or honey to the sauce for a slightly sweeter flavor that kids will love.
gluten freeGluten free
This recipe is naturally gluten-free. Ensure your rice vinegar and other packaged ingredients are certified gluten-free.
Why this is on our healthy list.
Rich in Plant-Based Protein
Chickpeas are an excellent source of protein, which is essential for muscle repair, growth, and overall body function.
High in Dietary Fiber
Both broccoli and chickpeas provide significant dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Packed with Vitamins
Broccoli is a powerhouse of nutrients, including Vitamin C for immunity, Vitamin K for bone health, and antioxidants that fight inflammation.
Supports Heart Health
This dish is low in saturated fat and sodium. The fiber and potassium from the vegetables and legumes can help manage blood pressure and cholesterol levels.
Frequently asked questions
Yes, it's very healthy. It's packed with plant-based protein from chickpeas, fiber and vitamins from broccoli, and uses minimal oil. The sauce is made from fresh ingredients, avoiding processed additives and high sodium.