Broccoli stir fry

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KONICA MINOLTA DIGITAL CAMERA                                                                     Ready to serve Broccoli stir fry

Serves 3-4

Time taken: 30 minutes(excluding soaking of dal)

Broccoli’s nutritional profile is very impressive.  It contains high level of fiber (both soluble and insoluble) and is also a very rich source of vitamin c. Eating broccoli promotes the production of enzymes that help protect heart blood vessels and reduce the molecules that damage them.

Over recent years researchers all over the world have identified a wide range of therapeutic properties associated with broccoli.  So apart from being a nutritional power house, it has lot more health benefits.

Eat Broccoli lightly steamed and eating raw is strongly recommended to gain the optimum benefit of the veggie.  It also fights against Cancer and reverses the Diabetes heart damage.

Broccoli may also prevent skin cancer not by eating though but by applying  it to the skin.  Knowing so much of goodness of the veggie why not consume if available?????

I have put up “Broccoli paratha” a few weeks back on this blog and today i would love to put up this sir fry recipe of this healthy veggie.  When we were in the U.S for the last 6 months i prepared a few dishes a couple of times and would like to share with you all now.

 What you need to have:

1. Chopped fresh Broccoli – 2-3 cups

2. Chopped onions  – 1 cup

3. Chick pea dal – 1/4 cupKONICA MINOLTA DIGITAL CAMERA                                                                  Fresh chopped Broccoli veggieKONICA MINOLTA DIGITAL CAMERA                                                       Other ingredients of Seasoning & Garnishing

Other ingredients of seasoning & Garnishing:

4. Cumin seeds – 1 Teaspoon

5. Red chili powder –  1 and 1/2 Teaspoon

6. Turmeric powder – 1/4 Teaspoon

7. Toasted sesame seeds – 1 Tablespoon

8. Grated coconut – 1 Tablespoon

9. Lemon juice – 1/2 Teaspoon

10. Chopped cilantro – 2 Tablespoons(for garnishing)

10. Cooking oil – 1 Tablespoon

11. Salt – As per taste

What you do with what you have:

1. Wash, chop and pat dry Broccoli , pealing ultra stem pieces and cut into bite size flowrets and keep it aside as shown in image-2.

2. Wash , peal and chop onions fine and keep it aside.  Soak chick pea dal in water for about 30 minutes and in the cooker till done and keep it aside.

3. Place a spatula and Wash and roast sesame seeds till it crackles and puffs up and on cooling powder it using  mortar and pestle into coarse powder.KONICA MINOLTA DIGITAL CAMERA                                                                 Sesame seeds being dry roasted

4. Place a skillet with 2 teaspoons of cooking oil in it on medium flame.  When heated add cumin seeds to it and when it splutters add curry leaves to it and fry till done.

KONICA MINOLTA DIGITAL CAMERA                                                                                      Seasoning in progress

5. When done add chopped onions and a little salt to it and fry for a while also add turmeric powder to it.KONICA MINOLTA DIGITAL CAMERA                                                                      Onions being fried till transparent

7. When fried , add chili powder and chopped Broccoli to it and cook till a little soft.KONICA MINOLTA DIGITAL CAMERA                                                                Broccoli and red chili powder being added

8. When it is cooked a little soft add cooked dal to it and also coconut and powdered sesame and give a strong stir and let it cook for a while.KONICA MINOLTA DIGITAL CAMERA                                          Cooked dal, grated coconut & sesame powder being added

9. Finally, garnish with chopped cilantro checking for salt.  Relish with either roti or even rice and dal!!YummmmmKONICA MINOLTA DIGITAL CAMERA                                                                                     Garnished with cilantro

10. Transfer it to a serving bowl for a closer view of the dish.KONICA MINOLTA DIGITAL CAMERA                                                                      Ready to serve Broccoli stir fry

Time taken: 30 minutes

Serves : 3-4

Good to remember:

1. Use fresh Broccoli for better taste.  One can even half cook the veggie as i feel you are consuming it healthy!!!!

2. One can even use any lentil of their choice

4 thoughts on “Broccoli stir fry

    noodlesforthoughts said:
    September 26, 2014 at 12:23 pm

    wow…really nice

    -http://noodles4thoughts.wordpress.com/

      prathibalrao responded:
      September 26, 2014 at 5:51 pm

      Hi,
      Thanx a lot for your sweet words!!!!

    plasterer bristol said:
    May 7, 2015 at 9:37 pm

    Sounds like something new to try, and looks delicious. Thanks for sharing.

    Simon

      prathibalrao responded:
      May 8, 2015 at 7:35 am

      Hi Plasterer ,

      thanks for your comments and do try it out!!!!

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