Warm, Aromatic Broccoli Salad — Broccoli Upperi

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It’s Thursday! Simple pleasures, ah.

I’ve been so busy this week, I didn’t realize that the weekend is here.

My husband’s brother and family are visiting from Canada and we’ve been full of activities. In fact, we have a couple of things lined up for this weekend too and I can’t wait for the fun to begin. So I’ll go to the recipe quickly and save the chitchat for later.

I’ve been in an attempt to fill our plates with plenty of hero foods lately.

Foods that fight for our life, and are healthy. Foods that promote longevity, and act as immunity boosters. And finally, foods that make us feel and look great.

Broccoli, or even broccolini, tops the hero food checklist. It’s the superstar of vegetables, known as super food for a reason—low calorie, rich in nutrients like vitamin A and C, folic acid, potassium, iron, calcium, plenty of fibers and a good source of antioxidants. And here’s what I like most: this green has a strong, positive impact on helping our body detoxify. Oh, and it’s good for the waistline too, as it gives us a feeling of being full.

Okay, I hope in three sentences I have convinced you to include more of this green veg in your diet!

I usually throw in broccoli while making noodles and pasta, or Chinese style stir-fry. Of late, I’ve been addicted to cooking it with lentils and the aromatic kaffir lime leaves, while keeping it simple. A quick, nutritious and delicious stir-fry that can be created on the spur of the moment.

The way you cook this vegetable is important. To get the most health benefits, let it sit for a good couple of minutes after cutting (just like cabbage). Steaming is recommended for preserving nutrients, as opposed to cooking in water and then draining which results in greater loss of nutrients. Also, don’t overcook. Broccoli looses it bright color and crisp texture after 6-7 minutes of cooking. Did you know that all parts of broccoli is edible? Yes, that includes the green leaf.

So here’s my aromatic, spicy broccoli and lentil salad ready in just 10 minutes. Healthy never tasted this good!

Warm, Aromatic Broccoli Salad — Broccoli Upperi

Ingredients

Serves 2

Prep+cooking: 10 min

500g broccoli, rinsed, trimmed and cut into small florets

½ teaspoon black mustard seeds

1 tablespoon split black lentils (urad dal)

few curry leaves (optional)

1 large onion, sliced

3-4 fresh kaffir lime leaf, center-vein removed, and finely chopped

2-3 fresh red chili peppers, slit lengthwise

salt, to taste

1 tablespoon olive oil
water

Directions

To prepare broccoli, first separate the florets from the stalk and then cut into small individual florets with short stems, and diagonally slice the larger ones for even cooking. Set aside for a couple of minutes for maximum health benefits.

Meanwhile, heat oil in a wok or deep nonstick pan, over low heat. Add mustards and cook until the seeds crackle, then add the lentils and toss well for 15 seconds. Stir in the onions and curry leaves and cook until the onions are tender, about 3 minutes. Add fresh chili and lime leaves and cook for 30 seconds. Finally tip in broccoli and stir-fry on high heat for 3 minutes. Season and reduce heat to low. Now add a splash of water to the pan and cover to create some steam. Cook, covered, for 2 more minutes or until crisp-tender and still bright green. Taste and adjust seasoning, as needed.

Serve as a salad, or as a side to go with a bowl of steamed rice.

By the way, I have updated and organized my recipe index page. Yes, finally. Hope you find it user friendly. So browse away.

What are your plans for the weekend?

Have a good one!