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Monday, 29 June 2015

Simple Broccoli Stir Fry Recipe / No Onion Garlic Vegetarian Recipe

Broccoli Stir Fry

One of the most nutritious vegetables, Broccoli contains vitamins A and E, Folate, Calcium , Magnesium, Phosphorus and Iron. It has a higher vitamin C content than Oranges. It is one of the very low calorie vegetables, provides just 34 calories per 100 g. It is also rich in dietary fiber, Minerals , Protein and anti-oxidants that have proven health benefits.
Source: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2356/2

Broccoli is a versatile vegetable and can be served as a side dish, in a soup , salads and pastas . One can steam, roast or saute this healthy veggie to incorporate it in diet .



Here's a simple Broccoli stir fry recipe - one of the fastest cooking dishes , requires minimal ingredients and is very delicious . It goes well with steamed rice or chapatti . This is a no Onion no Garlic recipe. Toasted Sesame , chili flakes and minced ginger blends well  with the broccoli florets giving out delicious aroma.

Broccoli gets cooked faster, so take care not to over cook the vegetable. It should retain its crunchiness. (Overcooking also destroys its nutrients). 

Ingredients:
  • Broccoli florets - around 30 ( 250 gm )
  • Sesame seeds - 3 tsp
  • Grated ginger - 1 tsp
  • Red Chili flakes - 1 tsp
  • Turmeric powder - 1/4 tsp
  • Oil - 3 tsp
  • Salt as per taste
  • Fresh lemon juice- 1 to 2 tsp

 Method:
  1. Toast the sesame seeds on a skillet / pan  on low to medium heat. Keep it aside .

   2.   Heat 3 tsp of oil in a wok on medium high heat. Add the grated ginger and saute.


   3.  Now add turmeric powder and chili flakes while lowering the flame,


     4.   Add Broccoli florets , stir well . Saute for about a minute.


   5.  Add the toasted Sesame seeds and salt. Mix well , cover the pan and cook for 1- 2 minutes, so that Broccoli florets become little tender. Do not over cook the vegetable other wise it will become soggy.. Broccoli florets should retain the crunchiness (also overcooking destroys the nutrients)



6.  Put off the flame and squeeze out fresh lemon . Mix and serve immediately.. goes well with steamed rice or chapati .





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