Broccoli, 1 pc

Broccoli, 1 pc

Rs. 180.00
Rs. 180.00
Rs. 140.00
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Broccoli Overview 

Broccoli is a cruciferous vegetable known for its distinctive green color and tree-like structure. It's packed with essential nutrients and is celebrated for its health benefits. Commonly used in a variety of dishes, broccoli can be steamed, sautéed, or eaten raw in salads.

Nutritional Value of Broccoli (per 100g):

  • Calories: 34 kcal
  • Carbohydrates: 7 g
  • Dietary Fiber: 2.6 g
  • Protein: 2.8 g
  • Fat: 0.4 g
  • Vitamin C: 89.2 mg (149% of the daily recommended intake)
  • Vitamin K: 101.6 µg (127% of the daily recommended intake)
  • Folate: 63 µg (16% of the daily recommended intake)
  • Calcium: 47 mg (5% of the daily recommended intake)
  • Iron: 0.7 mg (4% of the daily recommended intake)
  • Potassium: 316 mg (9% of the daily recommended intake)

Health Benefits of Broccoli:

  1. Rich in Nutrients: Provides vitamins C, K, and folate, which are essential for overall health.
  2. Antioxidant Properties: Contains antioxidants that help reduce inflammation and oxidative stress.
  3. Supports Digestive Health: High in fiber, promoting healthy digestion and regularity.
  4. Heart Health: Helps lower cholesterol levels and supports cardiovascular health.
  5. Cancer Prevention: Compounds in broccoli may have protective effects against certain types of cancer.

How to Eat Broccoli:

  • Raw: Can be eaten raw as a crunchy snack or in salads.
  • Steamed: Lightly steamed to preserve nutrients and enhance flavor.
  • Sautéed: Cooked with garlic or other seasonings for added taste.
  • In Soups: Blended into creamy soups or added to vegetable soups.

Recipes Using Broccoli

Indian Recipes

1. Broccoli Sabzi
  • Ingredients:
    • Broccoli: 1 cup, chopped
    • Onion: 1, finely chopped
    • Tomato: 1, chopped
    • Green chili: 1, slit
    • Ginger-garlic paste: 1 tsp
    • Turmeric powder: 1/2 tsp
    • Red chili powder: 1 tsp
    • Salt: to taste
    • Oil: 2 tbsp
  • Method:
    1. Heat oil in a pan; add onions and sauté until golden.
    2. Add ginger-garlic paste and green chili; sauté for a minute.
    3. Add tomatoes, turmeric, red chili powder, and salt; cook until soft.
    4. Add chopped broccoli and mix well; cover and cook for 5-7 minutes until tender.
2. Broccoli and Potato Curry
  • Ingredients:
    • Broccoli: 1 cup, chopped
    • Potato: 1, diced
    • Onion: 1, finely chopped
    • Tomato: 1, chopped
    • Green chili: 1, slit
    • Ginger-garlic paste: 1 tsp
    • Turmeric powder: 1/2 tsp
    • Garam masala: 1 tsp
    • Salt: to taste
    • Oil: 2 tbsp
  • Method:
    1. Heat oil in a pan; add onions and sauté until golden.
    2. Add ginger-garlic paste and green chili; sauté for a minute.
    3. Add tomatoes, turmeric, and salt; cook until soft.
    4. Add diced potato and broccoli; cover and cook until tender.
    5. Sprinkle garam masala before serving.
3. Broccoli Paratha
  • Ingredients:
    • Whole wheat flour: 2 cups
    • Broccoli: 1 cup, grated
    • Green chili: 1, chopped
    • Cumin powder: 1 tsp
    • Salt: to taste
    • Water: as needed
    • Oil: for cooking
  • Method:
    1. In a bowl, mix whole wheat flour, grated broccoli, green chili, cumin powder, and salt.
    2. Add water to form a dough; knead until smooth.
    3. Divide into balls; roll out into parathas.
    4. Cook on a hot griddle with oil until golden brown on both sides.
4. Broccoli Raita
  • Ingredients:
    • Broccoli: 1 cup, blanched and chopped
    • Yogurt: 1 cup
    • Cucumber: 1/2, grated
    • Cumin powder: 1/2 tsp
    • Salt: to taste
    • Cilantro: for garnish
  • Method:
    1. In a bowl, combine yogurt, blanched broccoli, grated cucumber, cumin powder, and salt.
    2. Mix well and garnish with cilantro. Serve chilled.
5. Broccoli and Lentil Soup
  • Ingredients:
    • Broccoli: 1 cup, chopped
    • Lentils: 1 cup, soaked
    • Onion: 1, chopped
    • Garlic: 2 cloves, minced
    • Vegetable broth: 4 cups
    • Olive oil: 1 tbsp
    • Salt and pepper: to taste
  • Method:
    1. Heat olive oil in a pot; sauté onion and garlic until fragrant.
    2. Add soaked lentils, vegetable broth, and salt; bring to a boil.
    3. Add broccoli and simmer until lentils are cooked.
    4. Blend until smooth and season with salt and pepper.

Non-Indian Recipes

1. Broccoli Salad
  • Ingredients:
    • Broccoli: 2 cups, chopped
    • Red onion: 1/4, finely chopped
    • Dried cranberries: 1/4 cup
    • Almonds: 1/4 cup, sliced
    • Olive oil: 3 tbsp
    • Lemon juice: 1 tbsp
    • Salt and pepper: to taste
  • Method:
    1. In a bowl, combine broccoli, red onion, cranberries, and almonds.
    2. In a separate bowl, whisk olive oil, lemon juice, salt, and pepper.
    3. Pour dressing over the salad and toss well.
2. Broccoli and Cheese Casserole
  • Ingredients:
    • Broccoli: 2 cups, chopped
    • Cheddar cheese: 1 cup, shredded
    • Cream of mushroom soup: 1 can
    • Bread crumbs: 1 cup
    • Butter: 2 tbsp, melted
  • Method:
    1. Preheat oven to 350°F (175°C).
    2. In a mixing bowl, combine broccoli, cheddar cheese, and cream of mushroom soup.
    3. Transfer to a baking dish; top with bread crumbs and melted butter.
    4. Bake for 25-30 minutes until golden and bubbly.
3. Stir-Fried Broccoli
  • Ingredients:
    • Broccoli: 2 cups, chopped
    • Garlic: 2 cloves, minced
    • Soy sauce: 2 tbsp
    • Sesame oil: 1 tbsp
    • Salt and pepper: to taste
  • Method:
    1. Heat sesame oil in a pan; add garlic and sauté until fragrant.
    2. Add broccoli and stir-fry for 5-7 minutes.
    3. Add soy sauce, salt, and pepper; stir to combine and serve.
4. Broccoli Quiche
  • Ingredients:
    • Broccoli: 1 cup, chopped
    • Eggs: 4
    • Milk: 1 cup
    • Cheese: 1 cup, shredded (e.g., Swiss or cheddar)
    • Pie crust: 1 (store-bought or homemade)
    • Salt and pepper: to taste
  • Method:
    1. Preheat oven to 375°F (190°C).
    2. In a bowl, whisk together eggs, milk, salt, and pepper.
    3. Place broccoli and cheese in the pie crust; pour the egg mixture over.
    4. Bake for 30-35 minutes until set and golden.
5. Broccoli and Almond Soup
  • Ingredients:
    • Broccoli: 2 cups, chopped
    • Onion: 1, chopped
    • Garlic: 2 cloves, minced
    • Vegetable broth: 4 cups
    • Almonds: 1/4 cup, toasted
    • Olive oil: 1 tbsp
    • Salt and pepper: to taste
  • Method:
    1. Heat olive oil in a pot; sauté onion and garlic until soft.
    2. Add broccoli and vegetable broth; simmer until broccoli is tender.
    3. Blend until smooth; stir in toasted almonds and season with salt and pepper.

Broccoli is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!