This Garlic Broccoli Stir Fry is a vibrant, plant-powered dish bursting with flavor and ready in just 25 minutes. It features tender broccoli florets and hearty chickpeas tossed in a sweet, spicy, and savory garlic-ginger sauce. Packed with fiber and plant-based protein, this one-pan meal is perfect for busy weeknights or anytime you crave a healthier version of takeout. It’s vegan, gluten-free, low in fat, and super satisfying. Serve it over rice or quinoa for a complete, comforting meal that delivers both nourishment and deliciousness.
Ingredients
1 tablespoon oil
1 onion, diced
5 garlic cloves, minced
1 heaping tablespoon fresh ginger, minced
1 teaspoon onion powder
1 teaspoon paprika
½ teaspoon smoked paprika
Black pepper and sea salt, to taste
Pinch of cayenne pepper
1 medium head of broccoli (about 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 (or tamari for gluten-free)
2 tablespoons rice vinegar or balsamic vinegar
2 tablespoons maple syrup or sweetener of choice
1 tablespoon cornstarch
Directions
Step 1: Heat oil in a large skillet or pan over medium heat. Add the diced onion, minced garlic, fresh ginger, and all spices. Sauté for 3–4 minutes until fragrant.
Step 2: Add the broccoli florets and vegetable broth. Stir-fry for about 10 minutes, until the broccoli is tender but not mushy.
Step 3: In a separate bowl, whisk together the sauce ingredients: water, soy sauce, vinegar, maple syrup, and cornstarch.
Step 4: Pour the sauce into the pan with the broccoli, then add the chickpeas. Stir to combine.
Step 5: Let the mixture simmer for a few minutes, stirring occasionally, until the sauce thickens and coats the vegetables and chickpeas.
Step 6: Taste and adjust seasoning with more salt, pepper, or cayenne if needed.
Step 7: Serve warm over your favorite cooked rice or grain. Enjoy!
Nutrients (Per serving, approx.)
Calories: 213
Protein: 9.1 g
Carbohydrates: 27 g
Sugar: 11.7 g
Fiber: 7.5 g
Total Fat: 5.6 g
Saturated Fat: 0.6 g
Cholesterol: 0 mg
Sodium: Varies depending on soy sauce used
Iron: ~15% DV
Fast, Easy, and Incredibly Flavorful
The beauty of this stir fry lies in its simplicity and speed. With just 25 minutes from start to finish, it’s a perfect option for busy nights when cooking a full meal might feel like too much. Yet, despite the quick prep time, the dish doesn’t skimp on flavor. Aromatics like garlic and ginger infuse the dish with depth and warmth, while the sauce brings a harmonious blend of savory soy, sweet maple, tangy vinegar, and a touch of heat. The result is a layered, crave-worthy profile that feels indulgent without being heavy.
A Plant-Based Powerhouse of Nutrition
Every element in this stir fry contributes to a nutritious, well-balanced dish. Broccoli is the star ingredient, bringing high levels of vitamin C, vitamin K, and fiber, along with potent antioxidants that support immune health and reduce inflammation. Chickpeas add heartiness and substance, along with plant-based protein and complex carbohydrates that help keep you full and energized. The inclusion of garlic and ginger adds not only incredible aroma and taste but also immune-boosting and anti-inflammatory benefits that support whole-body wellness.
Chickpeas: The Unsung Hero of Vegan Cooking
Chickpeas work beautifully in this dish, absorbing the flavors of the sauce while contributing a pleasantly firm bite and satisfying protein. These humble legumes are rich in iron, fiber, and plant-based protein, making them an excellent meat alternative in vegan meals. Their mild, nutty flavor pairs especially well with the sweet-spicy undertones of the garlic sauce. When paired with broccoli, they help create a complete and filling entrée that can stand alone or be served over grains like rice or quinoa for a more substantial meal.
The Garlic-Ginger Sauce That Brings It All Together
What really makes this stir fry shine is the glossy, garlicky sauce that clings to every floret and chickpea. Made from a blend of soy sauce, rice vinegar, water, maple syrup, and cornstarch, it thickens into a luscious glaze that coats the ingredients perfectly. Garlic and ginger form the aromatic backbone, offering bold flavor that’s simultaneously warming and refreshing. The sauce has a touch of sweetness and heat, which makes it appealing to a wide range of palates while still feeling lively and bold. You can adjust the spice level to your preference by adding a pinch of cayenne or chili flakes.
Customizable to Your Taste and Pantry
This stir fry is highly adaptable and welcomes creativity. If you don’t have chickpeas on hand, tofu, tempeh, or edamame are great protein-packed alternatives. You can also swap or add other vegetables like bell peppers, carrots, mushrooms, or snow peas to create variety and texture. For a grain-free option, try serving it over cauliflower rice or spiralized zucchini noodles. If you want more crunch, toss in roasted cashews or sesame seeds right before serving. This kind of flexibility makes it easy to tailor the recipe to your preferences, dietary needs, or whatever ingredients you have on hand.
Perfect for Meal Prep and Leftovers
Garlic Broccoli Stir Fry is also an excellent candidate for meal prep. It holds up well in the refrigerator and retains its flavor for several days, making it a great option for make-ahead lunches or quick dinners throughout the week. The sauce keeps everything moist and flavorful without getting soggy, especially if stored in an airtight container. To reheat, simply toss it in a skillet over medium heat or microwave until warm. Pair with freshly steamed rice or your favorite whole grain to round out the meal and keep your weeknight routine stress-free.
A Delicious Way to Eat More Veggies
For those trying to incorporate more vegetables into their diet, this stir fry is a delicious and approachable solution. Broccoli is the hero here, and it’s cooked just until tender to preserve its texture and nutritional value. When prepared in this style, broccoli becomes more than just a side—it takes center stage as a bold, flavorful main component. The key to enjoying more veggies often lies in how they’re seasoned and served, and this recipe proves that even simple ingredients can taste amazing with the right technique and flavors.
Naturally Vegan, Gluten-Free, and Low in Fat
This stir fry checks nearly every box for a variety of dietary lifestyles. It’s completely vegan, made without any dairy or animal products, and naturally gluten-free when tamari is used in place of soy sauce. With just a small amount of oil used to sauté the aromatics and no added butter or cream, it’s also low in fat while remaining rich in taste. This makes it an excellent choice for those following plant-based, heart-healthy, or allergy-friendly diets. And because it’s so packed with fiber and protein, it offers sustained energy without the crash that often follows heavier meals.
Weeknight-Friendly and Crowd-Pleasing
Whether you’re feeding a family, prepping for yourself, or entertaining vegan friends, this stir fry is a dependable and crowd-pleasing choice. It’s fast, affordable, and doesn’t require any fancy ingredients or equipment. With just a single pan, you can create a balanced and delicious meal that looks as good as it tastes. It’s also easy to double the recipe if you’re cooking for more people or want leftovers for the next day. Simple, bold, and beautiful on the plate, it’s one of those meals that quickly becomes a regular in your recipe rotation.
Conclusion
Garlic Broccoli Stir Fry is more than just a quick plant-based dinner—it’s a celebration of bold flavors, nourishing ingredients, and easy preparation. With its blend of tender-crisp broccoli, hearty chickpeas, and a sweet-savory garlic-ginger sauce, it satisfies every craving while supporting a healthier lifestyle. Vegan, gluten-free, low in fat, and full of fiber and protein, it’s a go-to meal for anyone looking to enjoy more vegetables without sacrificing taste. Serve it over rice, quinoa, or noodles for a satisfying weeknight meal, or enjoy it on its own as a light yet hearty dish. However you plate it, this stir fry is guaranteed to impress, nourish, and inspire.