Broccoli (Hari Phool Gobhi) is highly nutritious and cancer-fighting. But many of us don’t know too much about it, like how to cook broccoli in Indian style. As you have seen it many times in pasta, it’s sure that it will enhance your taste buds. So, try it today!
Here I bring an amazing Besan broccoli recipe, it surely will be finger-licking. Most surprisingly, besan broccoli can both be served as a snack and eaten with roti.
Broccoli Besan Sabzi Recipe
Broccoli – 500 gms, Oil – 4 Tbsps, Cumin Seeds (Jeera) – 1/2 Tbsp, Onion – 1 (small piece), Garlic (Lehsun) – 1 Tbsp, Asafoetida (Hing) – 1/8 Tbsp, Chickpea Flour (Besan) – 1/2 Cup, Dry Mango Powder (Amchur) – 1/2 Tbsp, Salt – to taste, Turmeric Powder (Haldi) – 1/4 Tbsp, Garam Masala – 1/4 Tbsp, Red Chili Powder – 1/4 Tbsp or to taste, Coriander Powder (Dhania) – 1/2 Tbsp, Lemon Juice or lime for taste if you like it.
Prepare Your Ingredients
1) Wash Broccoli well and cut the florets. Keep them dry for 10 minutes.
2) Chop garlic finely or use garlic paste.
3) Chop the onion finely.
Cook Broccoli Indian Style
1) Heat oil (3 tbsp) in a pan (medium heat).
2) Add Asafoetida, cumin seeds, and let them sizzle a little.
3) Add saute and onions until their colour turns slightly golden.
4) Now, add broccoli, salt, and mix all the ingredients in the pan.
5) Cover the pan and leave it for up to 10 minutes to cook.
6) While it is cooking, put the dry mango powder, coriander powder, turmeric powder, chickpea flour, red chilli and garam masala in a bowl. And don’t forget to add a pinch of salt and 1 tbsp oil, mix all the ingredients well together (it will form a crumbly powder.
7) Return to the pan and uncover it, sprinkle the besan mixture evenly upon all the broccoli. Be sure, to not mix or stir. Cover the pan again and let it further cook for 5 minutes.
8) After 5 minutes, uncover the pan, sprinkle some water to bind and moisten the flour mixture. Cook and stir with the spatula for 3 minutes.
9) add lemon if you like its taste.
10) You besan broccoli sabzi is ready to serve, with snack or chapati.
Broccoli Nutrition
Broccoli is richer in proteins than most vegetables. However, the amount of protein in each serving is relatively low.
Usually, broccoli contains approx 90% water, 7% carbs, and 3% protein.
Broccoli Calories
If you are looking for a calorie-free diet, broccoli is the right choice for you. It has very low calories, almost no fat.
Broccoli Vitamins and minerals
Broccoli has a wide variety of vitamins and minerals, like vitamin C, K1, folate, potassium, manganese, iron.
Broccoli Benefits
Broccoli has numerous health benefits.
Cancer prevention: Many observational studies suggest that broccoli has compounds, which reduce the risk of many cancers, know more about it.
Lower cholesterol levels: Broccoli has substances which bind with bile acids in the gut, increasing their excretion, reducing the total level of markers in the body.
Eye health: Broccoli has lutein and zeaxanthin, associated with decreased risk of age-related eye disorders.
I am sure you can wait for this mouth-watering Hari Phool Gobhi Sabzi. So, plan for today’s meal and surprise your family member with this nutritional diet.
It is difficult to find “Hari Phool Gobhi (Broccoli) in the market in the past few years, but now its quite easily available in India. Enjoy this recipe at your home at any time, and ensure your healthy diet! Experience its gardening and taste of your hand. The bonus; you can grow Broccoli at home organically with some easy tricks. If you are finding, any difficulty in growing Hari Phool Gobhi, read out this blog - “
Best Tips To Grow Broccoli”.
