Broccoli Stir Fry
Broccoli Stir Fry is a healthy & tasty side dish made by sautéing Broccoli with onions, spices & coconut & oil. Broccoli Stir Fry is relished as a side with rice or as a snack and could be made quickly. Broccoli Stir Fry recipe is featured in this post with step by step pictures.
Servings2 people
Ingredients
- 1 broccoli
- 1 big onion finely chopped
- 1 teaspoon ginger garlic paste
- 1/2 teaspoon pepper powder
- 1 teaspoon sambar powder
- 1/4 teaspoon turmeric powder
- salt as needed
To Temper:
- 2 teaspoon oil I used olive oil
- 1 teaspoon mustard
- 1.5 teaspoon cumin seeds
Instructions
- 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 half 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 paste, saute for a min, then add onions and fry till slightly browned.
- 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 cook for 3mins till the spice powders are blended. Switch off and serve Broccoli Stir Fry hot.
Notes
- Don't 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
- Select the broccoli which is nice green in color with no black spots.
Nutrition Facts
Broccoli Stir Fry
Amount Per Serving (100 g)
Calories 178
Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g6%
Trans Fat 0.01g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Sodium 1103mg48%
Potassium 1088mg31%
Carbohydrates 27g9%
Fiber 10g42%
Sugar 8g9%
Protein 10g20%
Vitamin A 2124IU42%
Vitamin C 276mg335%
Calcium 173mg17%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
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