Broccoli Stir Fry

Broccoli is from Cabbage Family but is so rich in nutrients than cabbage. Broccoli is one of the richest sources of Vitamin C and that’s the reason to not overcook broccoli as vitamin C is degraded during cooking. Broccoli also has dietary fiber, Vitamin B6, Calcium, Iron, Potassium, Magnesium and antioxidants. What more to expect from a vegetable?! Let us learn to cook this healthy vegetable into a tasty stir fry. Do scroll down to see the addition of different veggies to broccoli to increase the quantity with added nutrition & also to enhance the flavor & texture of the dish.

Broccoli Stir Fry

 

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Prep time

5 mins

Cook time

10 mins

Total time

15 mins

 

Serves: 3

Ingredients

Base ingredient:

• Broccoli - 1 big flower

To blanch:

• Water - ¾ th of a pan
• Turmeric powder - ¼ tsp
• Salt - 1 tsp

To temper:

• Oil - 1 tsp
• Cumin seeds - ½ tsp
• Curry leaves - 4
• Garlic cloves - 4

Spices:

• Plain Chilli powder - 1 tsp or more
• Salt - ½ tsp or as required

Instructions

How to blanch Broccoli?

1. Fill ¾th of a steel pan with water and let it boil in high flame.
2. Once it starts to rolling boil, add ¼ tsp turmeric powder and 1 tsp salt and boil for 1 more minute.
3. Add washed and chopped broccoli florets and turn off the stove.
4. In just 10 seconds, take out the blanched broccoli florets using perforated ladle and transfer them to a colander and let the water drain completely.

How to cook Broccoli?

1. Add groundnut/coconut oil to a pan, preferably iron pan.
2. Once oil is hot, simmer and add ½ tsp cumin seeds/jeera. Do not burn it.
3. Once cumin seeds start to hiss, add curry leaves and finely chopped garlic cloves.
4. Fry for 1 minute. Do not let garlic change to dark color.
5. In sim, add 1 tsp plain chilli powder and give a quick mix. Do not char it.
6. Immediately, as soon as possible, add blanched & drained broccoli. Make sure no water is added. If you are not using a colander to drain blanched broccoli, there might be water in the bottom of the vessel. So, take the florets using hand/perforated ladle and add without the water.
7. Add ½ tsp salt, give a quick mix in high flame.
8. Cook closed in medium flame for 3 to 4 mins. Scroll down to see what other veggies can be added along with broccoli and when to add them?
9. Open and a generous pinch of Oregano(optional) if you like the flavor. Stir fry in high flame for 1 or 2 mins. Overall cooking time should not exceed 5 mins. Broccoli should not be cooked mushy as it loses nutrition. Reduce cooking time, if you prefer more crunchy bites.
10. Switch off and transfer the contents to a bowl, immediately.

Notes

1. Capsicum, Peas and Potato are our favorite additions to broccoli stir fry. Scroll down to see how and when to add them ?
2. Cumin seeds can be replaced with Cumin powder. If using cumin powder, just use ¼ tsp and add it along with chilli powder.
3. Increase/decrease chilli powder as per your spice level.
4. Curry leaves are optional and can be skipped.
5. Garlic gives nice flavor but can be skipped, if you don't like the flavor of garlic.
6. Broccoli is blanched to get rid of any pesticides(inorganic) / any pests(organic).

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Broccoli Capsicum Stir Fry Recipe:

Addition of capsicum enhances the flavor, look & adds crunchy bites to broccoli stir fry. If adding capsicum, use colored ones like yellow, orange, red. Before tempering for broccoli stir fry, add 1/4 tsp oil and fry lengthwise chopped capsicum (as seen in below pic) with lil salt, in medium flame for 2 mins or until 50% fried & cooked crunchy. Transfer it to a bowl, add more oil, do the tempering and cook broccoli as per instructions. Once broccoli is done, add fried capsicum to it, give a quick mix and transfer broccoli+capsicum stir fry to a bowl.

Broccoli Peas Stir Fry Recipe:

Addition of Peas adds nutrition & gives a sweet touch to broccoli stir fry. If adding fresh peas, cook closed separately in a pan with lil water and lil salt, in medium flame, until 80% cooked (looks firm but shouldn’t be hard when pressed). Make sure to add lil water just enough to cook. Sprinkle as and when required, so that no excess water is remained. Follow the steps given in instructions to cook broccoli. After tempering, once broccoli is added, add 80% cooked peas as well and let the 20% get cooked along with broccoli. If using, frozen peas, thaw it in microwave for 1 minute. Wash with water, drain the water and add the peas along with broccoli. All other steps are same as given in instructions. Kids who love peas will enjoy this treat.

Broccoli Potato Stir Fry Recipe:

Addition of Potato strips adds quantity & invites potato lovers to try broccoli stir fry. You shall use equal quantities of potato and broccoli or use lesser potato, as per your wish. I use 1 large potato for 1 large broccoli flower. Wash and peel the skin of potato. Cut into thin strips (as seen in below pic). As per the given instructions, do the tempering first. Once chilli powder is added, before adding broccoli, add potato strips, 1/2 tsp pepper powder, 1/4 tsp salt and fry well in medium flame for 1 minute. Then add blanched broccoli, 1/2 tsp salt, give a quick mix and cook closed. All other steps are same as given in instructions. Kids who love potatoes will soon start loving broccoli too.

All types of Broccoli stir fries can be paired with variety rices like lemon rice, curd rice, sambar rice, dal rice and even with pastas or chapathis. Do try it out and comment which is your favorite variety? We love all 3 🙂 Below short video shows how to blanch Broccoli? Do check it out !