Broccoli Stir Fry (South Indian flavour)

 

           Broccoli is considered healthy with the benefits of fibre, iron, vitamins and calcium. So if your are bored with the usual Broccoli soup or salad? Then try this simple stir fry dish with a South Indian flavour. It is a dry preparation which can be served as a side dish with chapati / paratha or sambar rice / curd rice / dal-chawal for a great comfort meal. 

• 1 medium size Broccoli florets
• 1 onion, sliced
• 3 garlic cloves, chopped
• 1 tomato, chopped
• 1/2 tsp. mustard seeds
• 1 tsp. urad dal (split black gram)
• few curry leaves
• pinch of asafoetida
• 1 tsp. sambar powder
• 2 tbsp. oil
• salt to taste
• 1/2 tsp. turmeric powder
• 1/2 tsp. chili flakes

          Heat oil in a pan and temper with mustard seeds, asafoetida, urad dal and curry leaves. Sauté for a few seconds. 

  

          After it stops spluttering, add the chopped garlic and stir fry till it turns pink. Then add the onion and fry till light brown. 

          Now add the chopped tomatoes and continue to sauté till well mashed up and the oil separates. 

          Add the broccoli florets, salt, turmeric powder, sambar powder and chili flakes. Cover and cook on a low flame till it is done. It should be al dente. 

          Serve as a side dish with chapati / paratha or sambar rice / curd rice / dal-chawal for a great comfort meal. 

Broccoli & Chickpea Soup

 

            Broccoli contains a lot of vitamins, minerals and fibre. It also has antioxidants, is good for the heart, improves digestion and also aids in weight loss. Chickpeas, on the other hand, is rich in dietary fiber and calcium, controls sugar level and promotes weight control. So this healthy soup is an ultimate winter treat, is simply divine and very comforting. Garnish well and enjoy it with some croutons or bread sticks for a wholesome one-pot meal / light dinner.

• 1 cup broccoli florets
• 1 cup boiled chickpeas
• 2 tsp. olive oil
• 1 tsp. butter
• 1" cinnamon stick
• 2 bay leaves
• 1 onion, sliced
• 3-4 garlic cloves
• 1-2 green chilies
• 1 stock cube 
• 1 tsp. curry powder
• salt to taste (opt)
• 2-3 cups water
• pinch of pepper powder
• pinch of red chili flakes
• 1 tbsp. beaten yoghurt 
• 1 tsp. chopped pistachios
• 1 tsp. coriander leaves, chopped
• 1 tsp. olive oil

          Heat 1 tsp. oil and sauté the broccoli florets slightly. Keep aside. Heat remaining oil and butter. Temper with cinnamon stick and bay leaves.

          Add the onion, garlic and green chilies. Stir fry for a minute. Add the curry powder, stock cube, salt (opt), boiled chickpeas, sautéed broccoli (keep aside few to garnish) & 2-3 cups water. 

          Pressure cook for 2-3 whistles. Set aside to cool down. Discard the cinnamon stick and bay leaves. Blend it and heat again. Adjust the consistency. Add more water if preferred.

          Garnish with pepper powder, red chili flakes, sautéed broccoli, chopped coriander leaves, beaten yoghurt, olive oil & chopped pistachios. 

Kung Pao Vegetables - Chinese style

 

          Kung Pao Vegetables is amazingly a very satisfying comfort dish. This is a vegetarian take on the classic Kung Pao Chicken. If you are a fan of Chinese food, you will simply love it. This spicy, sweet & sour dish is popularly found in the menu of all Chinese restaurants. 

          Wholesome and hearty, this colorful Chinese style veggie preparation is a very simple side dish that goes absolutely well with any Chinese fried rice or noodles. It is light on the tummy and is extremely easy to whip up. So check out the step by step pictorial recipe to prepare this healthy veg. delight. 

• 2 tbsp. oil
• 1-2 dry red chilies
• 1 tsp. garlic, chopped
• 1 onion, cubed
• 1 cup bell pepper & capsicum, cubed
• 1/4 cup frozen green peas
• 5-6 French beans, cut 1" size, steamed
• 3 baby corn, cut 1" size, blanched
• 8-10 broccoli florets, blanched 
• 1 tbsp. chili sauce
• 1 tbsp. tomato ketchup
• 1 tsp. soya sauce 
• 1 tsp. vinegar
• pinch of salt or to taste 
• 1 tsp. corn flour mixed with 1/4 cup water
• 2 tbsp. roasted peanuts
• 1 tsp. sesame seeds, dry roasted

          Heat oil in a wok and temper with dry red chilies and garlic. Sauté till the garlic changes color. 

          Add the cubed onion and sauté for a minute. Now add the cubed bell peppers, capsicum and green peas. Give it a stir and cook for 1-2 minutes. 

          Then add the blanched broccoli, baby carrots and steamed French beans. Sauté for a minute.

          Now add all the sauces, followed by the corn flour slurry. Simmer till it thickens slightly. Then add the roasted peanuts and give it a toss.

          Switch off the flame and sprinkle dry roasted sesame seeds. Serve hot with Chinese fried rice or noodles.

                         Heat oil & temper with dry red chilies and garlic. Sauté few seconds.

                                   Add the onion & sauté for a minute. 

                           Add the bell peppers, capsicum & green peas. Cook for 1-2 minutes. 

 Add the broccoli, baby carrots & French beans. Sauté for a minute.

                                  Add all the sauces,

                             followed by the corn flour slurry. Simmer till it thickens slightly. 

                                  Then add the roasted peanuts and give it a toss.

                                 Switch off the flame & sprinkle dry roasted sesame seeds. 

                                  Serve hot with Chinese fried rice or noodles.

Broccoli Fried Rice

          A great way to use up any leftover rice is to make a fried rice with any of your favourite veggie. So here is a simple and a yummy broccoli fried rice that can be enjoyed for lunch / dinner with some raita and papad. It also goes well as a lunch box meal too. So check out the step by step pictorial recipe to prepare it. 

• 1 cup Basmati rice, cooked
• 1 medium size broccoli, cut into florets
• 1 onion, sliced
• 1" ginger, sliced
• 2-3 cloves garlic, sliced 
• 2-3 fresh red chilies, slit
• 2 tbsp. oil
• 1 tbsp. ghee
• 2 bay leaves
• 1" cinnamon stick
• 2-3 green cardamoms
• 4-5 cloves
• 1 tsp. shahjeera / cumin seeds
• salt to taste
• 1 tsp. garam masala powder
• 2 tbsp. mint leaves, chopped
• 2 tbsp. coriander leaves, chopped

          Steam the broccoli till it is fork tender. Heat 1 tbsp. oil in a pan and stir fry it till light brown. Keep aside. 

          Heat remaining oil and ghee and temper with bay leaves, shahjeera, cinnamon, cardamoms and cloves. Sauté for a few seconds.

          Add the onion, ginger, garlic and chilies. Stir fry till light brown. Now add the broccoli, salt and garam masala powder. 

          Mix everything well and add the rice. Continue to sauté for 1-2 minutes. When done, add the coriander and mint leaves. Give it a stir and serve with raita and papad.

                     Steam broccoli till soft. Heat 1 tbsp. oil & sauté till light brown. Keep aside. 

                  Heat remaining oil & ghee. Temper with bay leaves, shahjeera, cinnamon, 
                  cardamoms & cloves. Sauté for a few seconds.

                                  Add onion, ginger, garlic & chilies. Stir fry till light brown. 

                                  Add broccoli, salt & garam masala powder. 

                                  Mix well & add rice. Continue to sauté for 1-2 minutes. 

                                 When done, add coriander & mint leaves. 

                                  Serve with raita & papad.

Broccoli Rice

          A great way to finish off any leftover rice is to prepare a fried rice with any of your favorite veggie. So here is a simple, healthy and delicious broccoli fried rice that can be prepared for lunch / dinner along with raita or some papad. It also goes well as a lunch box meal too. So check out the step by step pictorial recipe to prepare it. 

• 3 cups broccoli, cut into florets
• 1 cup rice, cooked
• 2 tbsp. oil
• 1" cinnamon stick
• 2-3 green cardamoms
• 4-5 cloves
• 1-2 bay leaves
• 1 tsp. cumin seeds
• 1 onion, chopped
• 1 tbsp. ginger-garlic paste
• 1 tomato, chopped
• salt to taste
• 1/2 tsp. turmeric powder
• 1 tsp. coriander powder
• 1/2 tsp. cumin powder
• 1/2 tsp. garam masala powder
• 1 tsp. red chili powder
• 1 tsp. ghee

          Heat oil in a pan and temper with cumin seeds, bay leaves, cinnamon, cardamoms and cloves. Sauté for a few seconds and then add the onion. Sauté till light brown.

          Now add the ginger-garlic paste and continue to fry till the raw smell is gone. Add the tomatoes, cover and let it cook till it is mashed.

          Add all the dry spices and combine everything well. Then add the broccoli florets and mix with the masala. 

          Add the rice and continue to stir fry on a medium flame for 2 minutes. When done, add ghee and give it a toss. Serve with raita and papad.

                   Heat oil & temper with cumin seeds, bay leaves, cinnamon, cardamoms
                   and cloves. 

                           Sauté for a few seconds. Then add onion & sauté till light brown.

                               Add ginger-garlic paste & fry till raw smell is gone. 

                                Add tomatoes, cover & let it cook till it is mashed.

                                Add all dry spices & combine everything well. 

                                Then add broccoli florets & mix with the masala. 

                            Add rice & stir fry for 2 minutes. Then add ghee & give it a toss. 

                                Serve with raita & papad.

Avocado & Broccoli Soup

          A power house of essential nutrients, Avocado and Broccoli makes for a good combination for a delicious and an interesting soup. The rich creamy texture from the avocado gives a smooth finish to this amazing one-pot meal.

          For a bit of a flavour I added some rosemary along with a wee bit of garam masala. This soup can be had as it is or in a pureed form, along with some bread sticks or croutons. It is a wholesome meal in itself and helps satiate your hunger for a long time.

           It can also be had along with some grilled lean meat or fish for a satisfying and a filling meal anytime of the day.

• 1 avocado, chopped
• 1 cup broccoli florets
• 1 tbsp. olive oil
• 1 tsp. butter
• 2 onions, chopped
• 1 tsp. ginger, chopped
• 1 tsp. garlic, chopped
• 2 sprigs rosemary
• 2 1/2 cups stock
• salt to taste
• 1/2 tsp. pepper powder or to taste
• 1/4 tsp. garam masala powder
• 1 tbsp. lime juice or to taste
• rosemary, chili flakes & pomegranate to garnish (opt)

          Heat oil and butter in a pan and sauté the onion, ginger and garlic till light brown. Add the avocado, broccoli, salt, pepper powder, garam masala and rosemary. 

          Mix well and add the stock. Pressure cook for 2-3 whistles. When cool, blend it. Heat through and add the lime juice. 

          Give it a mix and serve, garnished with rosemary, red chili flakes and pomegranate pearls.

Broccoli Stir Fry (Flavoured With Coriander Stems)

           Broccoli is considered healthy with the goodness of fibre, iron, vitamins and calcium to name a few. So here is a simple side dish, where I added the usually discarded coriander stems too. It gives a wonderful flavour to the dish and is prepared dry to be served as a side dish with either rice or chapatis.

• 1 medium size broccoli, cut into florets
• 1 onion, sliced
• 1 tsp. garlic, chopped
• 1 tsp. ginger, chopped
• 2 fresh red chilies, sliced
• 2 tbsp. oil
• 1/2 tsp. kalonji / cumin seeds
• 1/2 cup coriander stems, finely chopped
• salt to taste
• 1/2 tsp. turmeric powder
• 1/2 tsp. pepper powder
• 2 tbsp. coriander leaves, chopped

          Heat oil in a pan and temper with kalonji followed by the chopped coriander stems. Stir fry for a few seconds and then add the broccoli. 

          Sauté for 2 minutes on low flame. Then add the onion, ginger, garlic, chilies and all the powdered spices.

          Cover and cook. Keep stirring at intervals till the broccoli turns soft, but should remain al dente. Garnish with coriander leaves and serve as a side dish with either rice or chapattis.

Pan Fried Salmon with Broccoli

          Salmon like all other varieties of fish, is rich in omega 3 fatty acids, so it is very healthy. It can be prepared in many ways. Here, I kept it very simple with just salt, pepper and lime juice. It can also be fried using other spices..In that case the true flavour of the fish is lost. This simple, yet delicious salmon fry can be had with salad of your choice too. 

• Few fillets of Salmon fish
• 2 tsp. olive oil / butter
• salt to taste
• 1/2 tsp. pepper powder
• 1 tsp. lime juice
• few broccoli florets, blanched

          Smear the salmon fillets with salt, pepper powder and lime juice. Marinate for an hour. Heat oil / butter in a non-stick pan and shallow fry them till golden brown on both sides. Serve with blanched broccoli florettes.