This is an easy spiced broccoli stir fry you can use as excellent side and requires only few ingredients. Keto friendly and vegan.
What are the benefits of eating Broccoli?
Broccoli is one of cruciferous vegetables, with close relatives like brussels sprouts, cauliflower, and cabbage.
It got its name from Italian word “Broccolo” means flowering crust of cabbage. It has been an important vegetable from Roman times.
I cup of cooked broccoli is loaded with vitamin C and has about the same amount of vitamin C as that of an orange.
Vitamin K help prevent blood clotting.
Fiber rich broccoli is known to help digestive health and lower cholesterol.
It is rich in potassium, folate, beta-carotene, B vitamins, iron, magnesium, and zinc. Broccoli is rich in Sulforaphane which is known to protect against cardiovascular disease via Nrf2 activation
- What are the benefits of eating Broccoli?
- What is the best way to retain healthy ingredients in while cooking broccoli ?
- Ingredients to make this easy spiced broccoli stir fry
- Is this easy spiced broccoli stir fry being keto friendly ?
- Best way to store the Broccoli?
- Instead of cooking in skillet can I make this air fryer?
- How to serve?
- Easy Spiced Broccoli Stir Fry
What is the best way to retain healthy ingredients in while cooking broccoli ?
Boiling broccoli can leach up to 90% of the valuable nutrients from broccoli. Instead of boiling, if you are roasting, stir-frying, or microwaving, it tends to preserve the nutrients.
Ingredients to make this easy spiced broccoli stir fry
Broccoli head : Use fresh broccoli that have bright, uniform green color florets. If they have yellow or brown spots it is not fresh. White or black patches in florets means they have mold toss them.
Garlic cloves : fresh garlic, you can add it as slices or minced.
Cumin : ground cumin goes well with broccoli
Cayenne pepper : It adds spicy hint to the stir fry.
Coconut oil : Coconut oil adds flavor and taste.
Salt : Bring out the taste of stir fry.
Pepper : Adds flavor to the dish.
See recipe card for quantities.
First in a skillet heat coconut oil, then add garlic and when it turns slightly crisp, add broccoli, pepper, salt, cayenne pepper, cumin powder and close the lid
Mix well and cook until it is soft and crisp. Make sure to stir in between to prevent sticking from the bottom of the pan.
If you do not like coconut oil use olive oil.
Substitute paprika for cayenne pepper for less heat.
Do not skip cumin powder as it adds delicious flavor and taste.
Is this easy spiced broccoli stir fry being keto friendly ?
Yes , broccoli, coconut, garlic, and cumin, cayenne, salt, and pepper are good for keto friendly diet.
Broccoli is high in fiber making its net carbs low making it a keto friendly vegetable. Broccoli has about 2 net carbs per 1 cup of broccoli.
Best way to store the Broccoli?
Make sure to use fresh broccoli. In order keep them fresh, you need to
store it in the vegetable crisper drawer of the refrigerator, unwashed in a perforated bag, and try to use it within 2-3 days.
Instead of cooking in skillet can I make this air fryer?
Yes, you can use 350°F for 8-10 minutes depending upon your taste. Try to cook them in a single layer.
Looking for more side dish, check these
How to serve?
You can serve with side dish with a bowl of rice. Along with a soup or salad it makes a complete meal.
Easy Spiced Broccoli Stir Fry
- Cast Iron Pan
- 1 head broccoli 3 cups florets
- 2 clove garlic
- ¼ teaspoon cayenne pepper use paprika if you want less heat
- ½ teaspoon cumin powder
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 tablespoon coconut oil
- 2 tablespoon water
- Heat oil in coconut oil in a cast iron skillet. Then add sliced garlic.
- To this add cayenne pepper, cumin powder , salt and pepper and water.
- Cover and cook until broccoli is cooked through and crisp about 5-2 minutes make sure flip in between.
- Enjoy with bowl of rice.
This is Swathi ( Dr. Ambujom Saraswathy Ph.D) from Zesty South Indian Kitchen who loves to explore cuisines from all over the world. Whenever possible I try to to give an Indian touch to several of the world cuisine, and has weakness for freshly baked bread. All the recipes you see here are created by me and approved after taste-test by my family.