Wednesday, November 24, 2010

Broccoli Stir Fry Recipe

The first time I tasted Broccoli was at Taj Prego. My friend had ordered Nethili fry and what came as an accompaniment was broccoli stir fry. It first looked to me like no flavoured stir fry(It was an Italian restaurant and to me everything looked uncooked ;)) so didnt want to taste at all, but then knowing the health benefits and my friends compulsion I wanted to give a try.And to my surprise, it didnt have a bit of any raw smell though it looked so. It tasted awesome...the olive oil with the mild seasoning tasted sooo gud that the main attraction was the broccoli than the nethili :)
Broccoli Stir Fry Recipe
Last month, I found nice fresh broccolli at a nearby store so wanted to try a stirfry with mild seasoning and this is it. Since then this is one of my favorite veggies.

Ingredients:
  • Broccoli - 1 small floret
  • Big Onion - 1 finely chopped
  • Ginger garlic paste - 1 tsp
  • Pepper powder - 1/2 tsp
  • Sambar powder - 1 tsp
  • Turmeric powder - 1/4 tsp
  • Salt - as needed

To Temper:

  • Oil - 2 tsp (I used olive oil)
  • Mustard - 1 tsp
  • Cumin seeds - 1.5 tsp

Broccoli Stir Fry Recipe
Method:
1.Cut broccoli into small bite size pieces, like we cut for cauliflower. Wash the florets well and put it in hot water(not boiling water) for 5mins and then drain to keep aside.This is to clean as well as avoid worms if any. Then cook(parboil) broccoli with water, turmeric powder and salt.Drain water and set aside.Heat a pan with oil, add mustard seeds and jeera, allow it to crackle. Then add ginger garlic pase saute for a min, then add onions and fry till slightly browned.
Broccoli Stir Fry Recipe - Step1
2.Add the pepper powder, sambar powder and required salt.. Now stir well and add the broccoli florets and mix well again.Keep in low flame and allow it to coo for 3mins till the spice powders are blended. Switch off and serve hot.
Broccoli Stir Fry Recipe - Step2

There is always a saying that any veggie that is green has numerous health benefits...Its so true!!!

Broccoli Stir Fry Recipe

My Notes:

  • Dont overcook, as broccoli tends to lose its beneficiary values. Also take care not to change the color and crunchiness.
  • Broccoli with olive oil combination works best, try it and see.
  • Select the broccoli which is nice green in color with no black spots.
Broccoli Stir Fry Recipe



Few Health Facts: [Source : Google]

  • Avoid over cooking broccoli as about half of its beneficial substances may be destroyed in the process. Also, microwaving is thought to remove valuable nutrients from broccoli.Light steaming is best. Steam the broccoli for just a couple of minutes, until it turns bright green.
  • Broccoli health benefits include weight reduction, reduction of cholesterol and few birth defect risks can also be lowered.It has almost as much calcium as whole milk
  • Broccoli helps fight cancer and there is strong evidence that broccoli may reduce the risk of heart disease. It is an antioxidant and helps with stress.

38 comments:

  1. wow, my fav veggie, looks beautiful

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  2. Me too used to cook the same way...So simple and healthy veggie...

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  3. Wonderful stir fry :) with so many health benifits too,what more can one ask for...

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  4. Simply lovely and tempting broccoli ya! ;)

    I have an award for U. Pls accept it from my blog ya.
    http://love2cook-msia.blogspot.com/2010/11/my-birthday-gift-award.html

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  5. I love broccoli in any form.....simple n colorful stir fry

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  6. Perfectly cooked and mildly flavoured curry. And as usual, lovely clicks :)

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  7. I like broccolies! this is easy and sounds really good!

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  8. I can have broccoli as anything, simply fabulous stir fry..

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  9. I always add them in biryani and make soup.This stir fry is quite healthy and i will try this for sure.

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  10. I love stir fried broccoli, crispy and crunchy. My kid also loves it when its just sauted in butter with little salt and pepper.
    Cant wait to try this version soon.

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  11. I too do almost same way except I add ginger,to avoid the green smell of broccoli,I cant even taste this while I make it for Ajay inspite of its good qualities,i hate it :(

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  12. Dear,I am happy to share the versatile blogger award with you .Please collect it from my blog and pass it on.

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  13. One of my fav stir fry.The pics are too good.

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  14. Lovely pictures and a tasty recipe. thanks for sharing this one.

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  15. Simple and delicious stir fry..beautiful clicks.

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  16. Broccoli is all time fav..i can eat them just boiled also...like ur version of stir fry!

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  17. nice click...love this healthy and yummy!!

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  18. The last pic is beautiful..nice n healthy stir fry!

    US Masala

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  19. Beautiful clicks and a yummy stir fry, Broccoli is a fav of mine too...

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  20. broccoli is healthier than cauliflower. you can also make kootu with it.
    nice pics as usual.

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  21. broccoli is healthier than cauliflower. you can also make kootu with it.
    nice pics as usual.

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  22. delicious easy way to eat broccoli I make a little different

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  23. I love to have broccoli as it is good for heart.Love this recipe which is easy to prepare.

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  24. we dont cook broccoli much but you tempted me...love the bright green colour.

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  25. i absolutely dread broc..but tht pic looks ravishing..
    prego brings back fond memories..i had my first date there with my husband

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  26. A delicious and healthy stir-fry. Beautiful clicks!

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  27. Man! I would love to have this with just plain hot rice!..if only broccoli was available here :(
    Healthy side dish!I love broccoli out of all the green veggies!
    same pinch for the latest stir-fried posts ;) and thatnks for the prompt comment even before editing :)

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  28. @Bharathy : He he I was just refreshing and ur post popped up :) I too wish I get broccoli often

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  29. Wat a fantastic try..am searching for brocolli now..
    Tasty Appetite

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  30. Sharmilee.. i love this stir fry.. but we rarely get fresh broccoli in banglore.. loved the snap.. i was going through your previous posts... carrot juice's snap is awesome.. and the way you took snap od poondu kuzhambu by placing d dal near by the kadai is awesome.. :)

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  31. Very good pics and info abt broccoli, we both love this veggy.
    My simple stir fry is with crushed pepper, salt and some jeera in olive oil. super.

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  32. wow. this is t first time i hit ur blog. Very nice pics and recipes. Would follow you for every post now :)

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  33. Broccoli is one of the most nutritious vegetables, and the less it is cooked, the fewer nutrients are lost. One of my favourite Italian broccoli recipes is Aglio e Oglio, which simply means broccoli cooked with olive oil and garlic. I was wondering how your garlic pickle would perk up broccoli and tossed with pasta, or served over rice. Thanks for the recipe.

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  34. I love the step by step approach. Looks light and delish. Thanks for sharing.

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