Spicy Broccoli stir-fry

Spicy Broccoli stir-fry

Broccoli

Broccoli contains soluble and insoluble fibre in abundant quantity. Fibre plays an important role in regulating bowel movement. It is known to help in preventing bladder cancer.

UK researchers, Professor Paul Thornalley and colleagues at the University of Warwick, found that eating broccoli could reverse the damage done to heart blood vessels by diabetes.

 Johns Hopkins researchers found that broccoli helps in reducing the damage from air pollutants in the body. This they found by analyzing the participants from most polluted part of China where they consumed broccoli beverage daily.

Dr Mercola's website notes that broccoli helps in arthritis, cancer, blood pressure, kidney health, immune system health, ant-aging, heart health especially for diabetes patients and eye health. Not many vegetable can have such a long list of benefits. So, do what your mother said when you were a child, to finish the entire broccoli on your dinner plate.

Other benefits of broccoli is found in my post - Broccoli sir-fry


Nutritional value according to USDA data

Broccoli florets

              

                                   Recipe summary 

                                                   For

                                        Spicy Broccoli stir-fry
Preparation time: 20 minutes
Cooking time: 20 minutes

Serves: 4

                                                             

1. Wash and cut 300 grams of broccoli into florets.  wash and cut 100 grams tomato into small pieces . Wipe 50 grams shiitake mushroom and cut  into small pieces leaving out the stem.

Ingredients

2. In a medium sized frying pan or a wok add 3 table spoon of vegetable oil of your choice oil and heat it up. When the oil heats up add ½ teaspoon mustard seeds when the splutter.

3. add 1 onion sliced coarsely,  ½ teaspoon cumin seeds, 1 table spoon broken chili,10 gram ginger diced fine and 3 garlic cloves sliced vertically, 5 curry leaves cut small and fry in medium heat for about 7 minutes. 

4. Add tomato and shiitake mushroom and fry for 3 minutes.

 Spicy Broccoli stir-fry

5. Bring the heat to high and add ½ cup vegetable  broth and broccoli. Stir-frying is about frying in high heat for a short period of time. In order not to burn the vegetable you keep adding little water at a time. This way all the rich colors of the vegetables will be preserved. 

Continue frying for about five minutes.

6. Add ½ tea spoon salt and ¼ teaspoon pepper and stir well. Taste for seasoning and adjust.

Stir-fried broccoli is ready. You can serve it as a main dish or with rice or bread.

Spicy Broccoli stir fry is ready.

                                  

                               Recipe follows in detail with pictures.

Preparation time: 20 minutes
Cooking time: 20 minutes
Serves: 4

Ingredients

Main
300 grams broccoli cut into small florets
100 grams tomatoes sliced thin
50 grams shiitake  mushroom
Others
1 onion sliced coarsely
3 garlic cloves sliced vertically
10 gram ginger diced fine
5 curry leaves
½ cup vegetable broth
1 table spoon broken chili (Crushed  chili)
Spices
½ teaspoon cumin seeds
½ teaspoon mustard seeds
¼ teaspoon pepper powder
½ tea spoon salt
3 table spoon of vegetable oil of your choice

Ingredients for Spicy Broccoli stir-fry

Preparation

Wash and cut broccoli into florets.  wash and cut tomato into small pieces . Wipe mushroom and cut  into small pieces leaving out the stem.

Method

In a medium sized frying pan or a wok and oil and heat it up. When the oil heats up add mustard seed when the splutter add onion,  cumin seeds, broken chili, ginger and garlic and fry in medium heat for about 7 minutes. Add tomato and shiitake mushroom and fry for 3 minutes.

Onion, garlic, ginger and spices are cooking in a wok

Bring the heat to high and add vegetable broth and broccoli.

Broccoli added

 Stir-frying is about frying in high heat for a short period of time. In order not to burn the vegetable you keep adding little water at a time. This way all the rich colors of the vegetables will be preserved.

Stir-fry in final stage of cooking

Continue frying for about five minutes.
Add salt and pepper and stir well. Taste for seasoning and adjust.

Stir-fried broccoli is ready. You can serve it as a main dish or with rice or bread.