Authentic Recipes from the Kitchens of Shriya, Nithu & Arthi!

Broccoli Stir Fry

From Wikipedia

Broccoli is a plant in the cabbage family, whose large flower head is used as a vegetable. Boiling reduces the levels of suspected anti-cancer compounds in broccoli, with losses of 20 – 30% after five minutes, 40 – 50% after ten minutes, and 77% after thirty minutes.However, other preparation methods such as steaming, microwaving, and stir frying had no significant effect on the compounds. Steaming broccoli for 3–4 minutes is recommended to maximize potential anti-cancer compounds, such as sulforaphane. Broccoli is high in vitamin C, as well as dietary fiber. A single serving provides more than 30 mg of Vitamin C and a half-cup provides 52 mg of Vitamin C. Broccoli is also an excellent source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer. Broccoli consumption has also been shown to be beneficial in the prevention of heart disease.

I always like to add broccoli to my stir fried noodles and fried rice. My husband and I are a huge fan of broccoli and I make sure I cook broccoli at least once a week. Today I am sharing the recipe for Broccoli Stir Fry which is simple and tasty. We have it along with rasam rice, sambar rice and even curd rice. I started eating broccoli recently and I love it. For those who have not tried it yet and those who don’t like it, please try to have a small serving of broccoli now and then for its nutritional value. Here you go…

Preparation time: 20 minutes

No. of servings: 3

Spice level: 3.5 out of 5

Ingredients:

  • Broccoli florest – 3 cups
  • Garlic pods – 2
  • Chopped onions – 1/2 cup
  • Chili powder – 1 tsp
  • Sambar powder – 3/4 tsp
  • Oil – 1 tbsp
  • Mustard seeds – 1 tsp
  • Salt to taste

Method of Preparation:

  1. Steam cook broccoli florets for 4 minutes. You can either microwave it or cover and cook with less water on stove top. Do not boil it in order to preserve the nutrients.
  2. Heat oil in a pan at medium heat or little above that and add mustard seeds.
  3. Once they splutter, add chopped garlic followed by onions.
  4. Fry till onions are translucent that is four to five minutes and then add steamed broccoli florets.
  5. Give it a stir and add chili powder and sambar powder and mix well.
  6. Cover and cook for 6 minutes. Remove the lid and toss well. Sprinkle water if necessary.
  7. Again cover and cook for 6 more minutes and repeat it till the raw smell of chili and sambar powder goes off and broccoli florets are cooked.
  8. Remove from heat and serve with rice and rasam/sambar or chapathi.

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18 Comments

  1. Yum! love broccoli in any form..this looks delicious and healthy too!

  2. Broccoli stir fry looks delicious

  3. i should prob try this out…i kinda hate broc in soups n bakes

  4. Broccoli stir fry looks so inviting and delicious. Would love to try your method out soon.

    Deepa
    Hamaree Rasoi

  5. Healthy stir fry, looks tempting and delicious.

  6. lovely recipe…the colour is also looking amazing.

  7. Love these sort of healthy stir fries,yumm!

  8. Lovely recipe..simple and delicious!

  9. My whole family loves broccoli. I need a big plate of this 😀

  10. Broccoli stir fry looks yum and healthy

  11. A great stir-fry! That is one delicious veggie.

    Cheers,

    Rosa

  12. super healthy veggie, one of my favs, yumm

  13. Healhty and delicious side side..useful info on broccoli. Thanks dear.

  14. What a delicious broccoli stir-fry – I love it!

  15. healthy poriyal looks nice!!

  16. Simply delicious..healthy and yumm!!

  17. Thank you. I shared this with my parents.

  18. Thanks friends for the valuable comments.

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