Healthy Recipes with Broccoli

healthy recipes with broccoli
healthy recipes with broccoli

Broccoli is considered to be an exotic vegetable. It draws resemblance to cauliflower, a regular vegetable in which almost every Indian households uses. Broccoli is actually part of the cabbage family and its name came from the Italian word “broccoli”. We have compiled several healthy recipes with broccoli.

Broccoli is one of the least favorite vegetables of many. It is one those veggies which are rarely available in Indian cuisine. But it is packed with nutrients. They are best retained by not overcooking it.

Overcooked broccoli equals to mushy, flavorless and low nutrient food. Broccoli is rich in vitamins, dietary fiber, minerals, and more importantly anti-oxidants and has anti-cancer properties. Broccoli is the best one to pick for protein shake recipes for weight loss. Here are some of the healthy recipes with broccoli.

protein shake recipes for weight loss

1. Broccoli Stir Fry Recipe

Ingredients

  • Potatoes – ½ Cup
  • Broccoli florets – 2 ½ Cup (150 grams)
  • Oil – 2 tbsp
  • Cumin seeds – ½ tsp
  • Garlic chopped – 1 tbsp
  • Green Chilli – 1 (optional)
  • Turmeric powder – 1/8 tsp
  • Red Chilli powder – ¼ tsp
  • Garam Masala – ½ tsp
  • Cumin powder – ¼ tsp
  • Coriander powder – ¼ tsp (optional)
  • Salt as needed
  • Lemon juice – 1 tbsp
  • Sesame seeds – 1 tsp
healthy recipes with broccoli

Cut the broccoli florets to the preferred size. Add them into warm water and leave it for 2 to 3 minutes. Drain and keep aside.

Now, peel and wash the potatoes. Chop them in required size and keep them immersed in a bowl of water until used.

How to make the recipe:

Heat the oil in a pan. Add cumin seeds and they begin crackle then add chopped garlic and green chillies.

Saute just for 30 to 60 seconds. Do not fry for a long time otherwise, they will be burnt.

Drain water from the potatoes and add them to the pan. Fry for a minute.

Cover and cook on a low to medium flame until the potatoes boil. Stir in between if needed. It takes about 5 to 6 minutes to cook. If they don’t cook quickly you can also sprinkle some water.

Check if the potatoes are done. Do not cook them too soft, they must be just cooked.

Next add turmeric, chilli powder, garam masala, cumin and coriander powder to the potatoes.

Mix well and fry for 30 seconds. Quickly sprinkle 2 to 3 tbsp water. Then add broccoli and sauté for a minute.

Sprinkle some salt and little oil if necessary. Stir well and fry just for 3 to 4 minutes. Avoid cooking broccoli for a long time. Turn off when it turns crunchy.

Sprinkle some sesame seeds and lemon juice if desired. Serve broccoli stir fry with roti, rice or just as a side dish.

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2. Broccoli Sabzi Recipe

Ingredients

  • Broccoli florets – 2 ½ cup (150 grams)
  • Capsicum – 1 cup
  • Oil – 2 tbsp
  • Onions – 1 cup chopped
  • Kasoori Methi (Dried fenugreek leaves) – 2 tbsp
  • Ginger garlic paste – 1 tbsp
  • Cumin seeds – ½ tsp
  • Turmeric powder – 1/8 tsp
  • Red Chilli powder – ¼ tsp
  • Coriander powder – ¼ tsp (optional)
  • Salt as needed
healthy recipes with broccoli

How to make the recipe:

Heat the oil in a pan on medium flame. Once the pan gets heat, add cumin seeds and let them sizzle.

Then add onions and sprinkle some salt. Cook till onions get soft and translucent. Now add ginger and garlic paste. Mix and saute for a minute.

Now add broccoli florets and capsicum. Mix well. Also add red chili powder, coriander powder, and required salt. Mix very well, so that all the masala is coated to the veggies.

Cover the pan and cook till broccoli is cooked (not soft, mushy but slightly crunchy). Do stir once or twice during the cooking.

Lastly, add garam masala and kasoori methi. Stir well. Turn off the stove. Now serve it into a bowl.

3. Broccoli Pasta Recipe

Ingredients

  • Spaghetti – 200 grams
  • Broccoli florets – 2 ½ cups
  • Clove garlic – 1
  • Black pepper – ½ tsp or Green chilli – 1
  • Salt – ½ tsp or as needed
  • Olive oil – 3 tbsp
  • Mint leaves – ½ cup
  • Coriander leaves – ½ cup
  • Peanuts – 3 to 4 tbsp
  • Lemon juice – 1 to 2 tbsp
healthy recipes with broccoli

How to make the recipe:

Boil about 8 to 10 cups of water in a large pot. Then add salt.

Add in the spaghetti and cook until al dente. Drain to a colander and smear 1 tsp oil over the pasta. Keep this aside.

While the pasta cooks, roast peanuts in tsp oil in a pan until it turns a golden color. Set them aside to cool. In the same pan, saute the broccoli for 2 to 3 minutes.

Sprinkle salt and cover the pan until tender. Broccoli cooks in just 3 to 4 minutes. Cool them completely. Set the broccoli florets aside for garnishing.

Next blend the peanuts, broccoli, chilli, salt, garlic, oil, mint, and cilantro until it turns to a uniform coarse pesto.

Squeeze in the lemon juice and add salt if necessary. Store this in an airtight jar and use up within 3 weeks. Now, add the drained pasta to a bowl.

Add in pesto as needed. Toss well and add in more pesto if desired. Garnish with broccoli florets. Serve broccoli pasta.

4. Lemon and Garlic Broccoli

Ingredients

  • Broccoli, separated into florets – 1 pound
  • Lemon juice – 2 tsp
  • Water – 2 tbsp
  • Butter – 3 tbsp
  • Cloves – 2
  • Garlic & Minced – 2
  • Salt – 1 pinch
  • Ground black pepper – 1 tsp
healthy recipes with broccoli

How to make the recipe:

Take a large skillet pan and place it over medium heat. Add broccoli florets in it. Stir 2 tsp lemon juice into the water in a small bowl and pour the mixture into the skillet.

Cover and steam until broccoli is bright green and tender, 15 to 20 minutes. While broccoli is steaming, melt butter in a small saucepan over medium-low heat.

Add garlic and salt and turn heat to low and let the garlic gently fry until it turns to a golden brown, about 8 minutes. Drain water from cooked broccoli and return to skillet.

Sprinkle 2 more tsp lemon juice and the butter and garlic mixture. Sprinkle broccoli with black pepper, toss it to combine properly.

Serve with a bit more pepper if desired. Quick and easy lemon and garlic broccoli are ready to eat.

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5. Broccoli Chicken Curry Casserole

Ingredients

  • Broccoli florets – 4 cups
  • Mayo – 1 cup
  • Curry powder – 1 tbsp
  • Garlic paste – ½ tsp
  • Cream of chicken soup – 2 cans
  • Rotisserie Chicken (boneless and skin removed) – 1
  • Bread crumbs – 1 cup
  • Shredded cheddar cheese – ½ cup
Broccoli Chicken Curry Casserole

How to make the recipe:

Preheat the oven to 350 degrees. Place all of the broccoli florets at the bottom of the pan.

In a mixing bowl combine chopped chicken, mayo, cream of chicken soups, curry powder, and garlic paste. Stir together until combined.

Spread evenly over broccoli florets. Top with shredded cheddar cheese, we can add more if desired. Top cheese with bread crumbs and place in oven and bake for 30 – 45 minutes.

Remove from the oven and serve after letting it rest for 5 minutes.

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