Name: Garlic Chickpea Stir Fry With Broccoli And Carrots Recipe
Ingredients: 2 tablespoons vegetable oil (or canola, peanut, or coconut oil): Oil is essential for stir-frying. It helps to cook the vegetables quickly at high heat, ensuring they get that desirable slightly crisp-tender texture without becoming soggy. Vegetable oil is a neutral choice, allowing the other flavors to shine, but you can also use canola oil, peanut oil (for a slightly nutty flavor), or coconut oil (for a subtle hint of coconut, although refined coconut oil will be more neutral). The key is to choose an oil with a high smoke point suitable for stir-frying at high temperatures.; 4 cloves garlic, minced: Garlic is the star flavor in this stir fry, lending its pungent and aromatic notes to the entire dish. Freshly minced garlic is always preferred for the most intense flavor. Don’t be shy with the garlic – four cloves provide a robust garlicky punch that complements the chickpeas and vegetables perfectly. If you are a serious garlic lover, feel free to add even more! Minced garlic cooks quickly in the hot oil, releasing its fragrant oils and infusing the stir fry base.; 1 teaspoon ginger, grated (or minced): Ginger adds a warm, slightly spicy, and zesty dimension to the stir fry. Freshly grated or minced ginger is best for its bright and vibrant flavor. Ginger complements garlic beautifully and adds a layer of complexity to the overall flavor profile. If you don’t have fresh ginger, you can use ½ teaspoon of ground ginger, but the flavor will be less intense.; 1 large head of broccoli, cut into florets: Broccoli is a nutritional powerhouse and provides a wonderful texture contrast in this stir fry. Cut the broccoli into bite-sized florets for even cooking and easy eating. Broccoli florets cook quickly in a stir fry, retaining a slight crispness while becoming tender. Choose fresh broccoli for the best flavor and texture.; 2 medium carrots, peeled and sliced (or julienned): Carrots add sweetness, color, and a satisfying crunch to the stir fry. You can slice carrots into rounds or julienne them into thin strips for faster cooking and a more elegant presentation. Peeling the carrots is optional but recommended for a smoother texture. Carrots are a great source of vitamins and add a touch of sweetness that balances the savory garlic and soy sauce.; 1 (15-ounce) can chickpeas, drained and rinsed: Chickpeas are the protein source in this vegetarian stir fry, providing a hearty and satisfying element. Draining and rinsing the chickpeas removes excess sodium and any starchy liquid from the can. Chickpeas have a slightly nutty flavor and a firm texture that holds up well in stir-frying. They also absorb the flavors of the garlic and sauce beautifully.; 1/4 cup soy sauce (or tamari for gluten-free): Soy sauce is the primary seasoning for this stir fry, providing a savory, salty, and umami-rich flavor base. Use low-sodium soy sauce to control the salt content. For a gluten-free option, use tamari, which has a similar flavor profile to soy sauce but is made without wheat. Soy sauce adds depth and richness to the stir fry, tying all the flavors together.; 2 tablespoons rice vinegar: Rice vinegar adds a touch of acidity and brightness to the stir fry, balancing the saltiness of the soy sauce and the richness of the garlic and ginger. Rice vinegar has a mild and slightly sweet flavor that complements Asian-inspired dishes perfectly. If you don’t have rice vinegar, you can substitute with white wine vinegar or apple cider vinegar in a pinch, but rice vinegar is preferred for its authentic flavor.; 1 tablespoon sesame oil: Sesame oil is added at the end of cooking to impart a distinct nutty and aromatic flavor. Toasted sesame oil has a stronger flavor than regular sesame oil. A little goes a long way with sesame oil, so just a tablespoon is enough to add a significant flavor boost. It’s best added at the end of cooking or as a finishing drizzle to preserve its delicate aroma and flavor.; 1 tablespoon cornstarch (or arrowroot starch for gluten-free): Cornstarch (or arrowroot starch) is used to thicken the stir fry sauce, creating a glossy and slightly thickened coating that clings to the vegetables and chickpeas. Whisking cornstarch with a little water creates a slurry that is added to the stir fry towards the end of cooking. Arrowroot starch is a good gluten-free alternative to cornstarch.; 2 tablespoons water: Water is used to create the cornstarch slurry and to help steam the vegetables slightly during stir-frying, ensuring they cook through without becoming dry.; Optional: Red pepper flakes for heat: If you like a little spice, add a pinch of red pepper flakes to the stir fry. Red pepper flakes add a subtle heat that complements the other flavors without overpowering them. Adjust the amount to your spice preference.; Optional: Sesame seeds for garnish: Sesame seeds are a classic stir fry garnish, adding a nutty flavor and visual appeal. Toasted sesame seeds have a richer flavor. Sprinkle sesame seeds over the finished stir fry just before serving.

Ingredients

Scale

2 tablespoons vegetable oil (or canola, peanut, or coconut oil): Oil is essential for stir-frying. It helps to cook the vegetables quickly at high heat, ensuring they get that desirable slightly crisp-tender texture without becoming soggy. Vegetable oil is a neutral choice, allowing the other flavors to shine, but you can also use canola oil, peanut oil (for a slightly nutty flavor), or coconut oil (for a subtle hint of coconut, although refined coconut oil will be more neutral). The key is to choose an oil with a high smoke point suitable for stir-frying at high temperatures.

4 cloves garlic, minced: Garlic is the star flavor in this stir fry, lending its pungent and aromatic notes to the entire dish. Freshly minced garlic is always preferred for the most intense flavor. Don’t be shy with the garlic – four cloves provide a robust garlicky punch that complements the chickpeas and vegetables perfectly. If you are a serious garlic lover, feel free to add even more! Minced garlic cooks quickly in the hot oil, releasing its fragrant oils and infusing the stir fry base.

1 teaspoon ginger, grated (or minced): Ginger adds a warm, slightly spicy, and zesty dimension to the stir fry. Freshly grated or minced ginger is best for its bright and vibrant flavor. Ginger complements garlic beautifully and adds a layer of complexity to the overall flavor profile. If you don’t have fresh ginger, you can use ½ teaspoon of ground ginger, but the flavor will be less intense.

1 large head of broccoli, cut into florets: Broccoli is a nutritional powerhouse and provides a wonderful texture contrast in this stir fry. Cut the broccoli into bite-sized florets for even cooking and easy eating. Broccoli florets cook quickly in a stir fry, retaining a slight crispness while becoming tender. Choose fresh broccoli for the best flavor and texture.

2 medium carrots, peeled and sliced (or julienned): Carrots add sweetness, color, and a satisfying crunch to the stir fry. You can slice carrots into rounds or julienne them into thin strips for faster cooking and a more elegant presentation. Peeling the carrots is optional but recommended for a smoother texture. Carrots are a great source of vitamins and add a touch of sweetness that balances the savory garlic and soy sauce.

1 (15-ounce) can chickpeas, drained and rinsed: Chickpeas are the protein source in this vegetarian stir fry, providing a hearty and satisfying element. Draining and rinsing the chickpeas removes excess sodium and any starchy liquid from the can. Chickpeas have a slightly nutty flavor and a firm texture that holds up well in stir-frying. They also absorb the flavors of the garlic and sauce beautifully.

1/4 cup soy sauce (or tamari for gluten-free): Soy sauce is the primary seasoning for this stir fry, providing a savory, salty, and umami-rich flavor base. Use low-sodium soy sauce to control the salt content. For a gluten-free option, use tamari, which has a similar flavor profile to soy sauce but is made without wheat. Soy sauce adds depth and richness to the stir fry, tying all the flavors together.

2 tablespoons rice vinegar: Rice vinegar adds a touch of acidity and brightness to the stir fry, balancing the saltiness of the soy sauce and the richness of the garlic and ginger. Rice vinegar has a mild and slightly sweet flavor that complements Asian-inspired dishes perfectly. If you don’t have rice vinegar, you can substitute with white wine vinegar or apple cider vinegar in a pinch, but rice vinegar is preferred for its authentic flavor.

1 tablespoon sesame oil: Sesame oil is added at the end of cooking to impart a distinct nutty and aromatic flavor. Toasted sesame oil has a stronger flavor than regular sesame oil. A little goes a long way with sesame oil, so just a tablespoon is enough to add a significant flavor boost. It’s best added at the end of cooking or as a finishing drizzle to preserve its delicate aroma and flavor.

1 tablespoon cornstarch (or arrowroot starch for gluten-free): Cornstarch (or arrowroot starch) is used to thicken the stir fry sauce, creating a glossy and slightly thickened coating that clings to the vegetables and chickpeas. Whisking cornstarch with a little water creates a slurry that is added to the stir fry towards the end of cooking. Arrowroot starch is a good gluten-free alternative to cornstarch.

2 tablespoons water: Water is used to create the cornstarch slurry and to help steam the vegetables slightly during stir-frying, ensuring they cook through without becoming dry.

Optional: Red pepper flakes for heat: If you like a little spice, add a pinch of red pepper flakes to the stir fry. Red pepper flakes add a subtle heat that complements the other flavors without overpowering them. Adjust the amount to your spice preference.

Optional: Sesame seeds for garnish: Sesame seeds are a classic stir fry garnish, adding a nutty flavor and visual appeal. Toasted sesame seeds have a richer flavor. Sprinkle sesame seeds over the finished stir fry just before serving.

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Instructions

Step 1: Prepare the Sauce and Cornstarch Slurry

In a small bowl, whisk together the sauce ingredients: Combine the soy sauce (or tamari), rice vinegar, and water in a small bowl. Whisk until well combined. Set aside.

In a separate small bowl, make the cornstarch slurry: In another small bowl, whisk together the cornstarch (or arrowroot starch) and 2 tablespoons of water until smooth. Ensure there are no lumps. Set aside. This slurry will thicken the sauce later.

Step 2: Heat the Wok or Large Skillet

Heat the oil in a wok or large skillet over medium-high heat: Place your wok or large skillet over medium-high heat and add the vegetable oil (or your chosen oil). Allow the oil to heat up until it shimmers. This indicates it’s hot enough for stir-frying. Hot oil is essential for achieving that signature stir-fry texture.

Step 3: Stir Fry Garlic and Ginger

Add minced garlic and ginger to the hot oil: Once the oil is hot, add the minced garlic and grated ginger to the wok or skillet.

Stir fry for about 30 seconds, until fragrant: Stir fry the garlic and ginger for about 30 seconds, or until they become fragrant and aromatic. Be careful not to burn the garlic, as burnt garlic can taste bitter. Stir constantly to prevent sticking and burning. This step infuses the oil with the aromatic base flavors of the stir fry.

Step 4: Add Broccoli and Carrots

Add broccoli florets and sliced carrots to the wok: Add the broccoli florets and sliced carrots to the wok or skillet with the garlic and ginger.

Stir fry for 5-7 minutes, until slightly tender-crisp: Stir fry the broccoli and carrots for 5-7 minutes, stirring frequently, until they are slightly tender-crisp. They should still have a bit of bite and not be completely soft. Stir-frying at high heat ensures the vegetables cook quickly while retaining their texture and nutrients. If the wok becomes too dry, you can add a tablespoon or two of water to help steam the vegetables and prevent sticking.

Step 5: Add Chickpeas and Sauce

Add drained and rinsed chickpeas to the wok: Add the drained and rinsed chickpeas to the wok with the broccoli and carrots.

Pour in the prepared sauce: Pour the prepared soy sauce mixture over the vegetables and chickpeas.

Stir to combine and cook for 2-3 minutes: Stir everything together to combine and cook for 2-3 minutes, allowing the sauce to coat the vegetables and chickpeas and heat through.

Step 6: Thicken the Sauce

Pour in the cornstarch slurry: Give the cornstarch slurry a quick whisk again (as cornstarch can settle) and then pour it into the wok or skillet.

Stir and cook until the sauce thickens: Stir constantly as you add the cornstarch slurry. Cook for another 1-2 minutes, or until the sauce thickens and becomes glossy, coating the vegetables and chickpeas. The sauce should thicken quickly as it heats up.

Step 7: Finish with Sesame Oil and Optional Red Pepper Flakes

Remove from heat and stir in sesame oil: Once the sauce has thickened, remove the wok or skillet from the heat. Stir in the sesame oil.

Add red pepper flakes (optional): If you want a little heat, stir in a pinch of red pepper flakes at this stage.

Taste and adjust seasoning (optional): Taste the stir fry and adjust seasoning if needed. You may want to add a little more soy sauce for saltiness or rice vinegar for acidity, depending on your preference.

Step 8: Serve and Garnish

Serve hot over rice, noodles, or quinoa: Serve the Garlic Chickpea Stir Fry immediately while it’s hot. It’s delicious served over cooked rice (white or brown), noodles (like egg noodles, ramen, or udon), or quinoa for a grain-free option.

Garnish with sesame seeds (optional): Garnish with sesame seeds for added flavor and visual appeal.

Nutrition

Serving Size: one normal portion
Calories: 300-350 kcal
Sugar: 8-10g
Sodium: 500-700mg
Fat: 12-15g
Carbohydrates: 40-45g
Fiber: 10-12g
Protein: 12-15g