Vegetable Stir-Fry with Broccoli and Lentils
Article shared from OrganicFacts.net.
f you’re a believer of healing your body with foods then broccoli should be on the top of your list. Broccoli is a cruciferous vegetable superfood with a variety of health benefits.
There are many types of broccoli, which are popular in different parts of the world. Calabrese broccoli is the most common type, named after Calabria (Italy) and is simply called broccoli. Sprouting broccoli has many heads and thin stalks. Purple cauliflower is shaped like cauliflower and consists of tiny flower buds. Other types include broccoli Rabe, Chinese broccoli, and broccoflower.
According to Organic facts, Broccoli is rich in dietary fiber and amino acids like tryptophan. According to the USDA FoodData Central, it also consists of vitamin A, beta-carotene, lutein zeaxanthin, thiamine, riboflavin, niacin, and pantothenic acid. It also contains essential vitamins such as vitamin B6, folate (vitamin B9), vitamin C, vitamin E, vitamin B1, and vitamin K. Additionally, it contains important minerals like calcium, iron, magnesium, zinc, potassium, and phosphorus.
In terms of unique organic compounds, it is a rich source of phytonutrient glucosinolates, isothiocyanate, flavonoids like kaempferol, and various other antioxidant compounds that positively boost our health! A 100 gm serving of raw broccoli has approximately 32 calories, making it an excellent choice to add to meal when trying to induce weight loss. Broccoli can help promote satiety due to its fiber content thus keeping you fuller for longer periods.
HERE IS A LIST OF THE HEALTH BENEFITS OF BROCCOLI:
Aids in digestion
Prevents chronic disease
Lowers your chances of developing diabetes, asthma, heart disorders
Helps to keep your liver functioning at its optimal level by lessening the development of fatty liver
Boosts brain health
Helps keep your hair shiny, thick & healthy
Anti-inflammatory properties to relieve inflammation
Controls diabetes
Improves metabolism
Improves libido
Detoxifies the body
Protects from UV rays
Relief for stomach disorders
Prevents heart disease
Protects ocular health
Boosts immunity
Improves bone & teeth health
Helps fetal development during pregnancy
Regulates blood pressure
Fights Anemia
Phew, that sure is a long list of reasons to eat your broccoli. It can be eaten raw or cooked. It makes a great addition to any meal.
When buying broccoli look for one that has bright green heads, compact clusters of florets, and firm stalks. Make sure the fragrance is peppery and not unpleasant. Storing it will require you to mist its unwashed heads and wrap it in paper towels. You can refrigerate it for a maximum of 2-3 days. However, it is best to use fresh vegetables in your food preparation
Shared From: OrganicFacts.net
Vegetable Stir-Fry with Broccoli and Lentils
Shared From: My Pure Plants
Try this easy vegetable stir fry recipe with crunchy broccoli and tender lentils. You can have a healthy and filling lunch or dinner within 30 minutes on the table.
Cuisine Gluten-free, Vegan
Servings 4 people
Ingredients
1 cup Rice 200g
1 Tbsp Olive oil
2.5 cup Broccoli 500g
4 cup Brown lentils (canned) 300g
1/3 cup Sweet corn (canned) 60g
1 cup Dairy-free cream 250ml
1 Onion (medium)
2 cloves Garlic
Salt
Pepper
Instructions
Cook rice of your choice as per instructions (10-20 mins).
How to blanch broccoli?
Cut broccoli into florets (smaller pieces).
Heat up the wok until it's hot and add the broccoli florets with salt and pepper and fry them for 5 minutes.
Add water until the broccoli florets are covered. Cook them on medium heat for 5-6 minutes until the florets are tender but still crisp. When ready, drain it.
How to make vegetable stir fry?
While the broccoli is cooking, peel and chop onion and garlic.
After draining the broccoli, re-heat the wok and cook the chopped onion in olive oil for a couple of minutes.
Add chopped garlic and continue cooking for a couple of minutes.
Add blanched broccoli, canned brown lentils, and sweet corn without water and add the seasoning. Stir and cook for a couple of minutes.
Add the dairy-free cream. Stir and wait until the cream is boiling and your stir fry is ready to be served.
Serve it with cooked rice.
Notes
If you are cooking this recipe also in a wok, make sure to heat it up before adding any ingredients. Once the wok is hot, you can turn back the heat to medium, but ALWAYS stir continuously.
If you don't want to try blanching the broccoli. You can also pre-cook the florets in boiling water separately. In that case, pay attention not to overcook the florets as they might fall apart in the wok afterward.
Nutrition
Serving: 1bowl | Calories: 265kcal | Carbohydrates: 39.2g | Protein: 9.2g | Fat: 9.5g | Saturated Fat: 1.2g | Polyunsaturated Fat: 4.1g | Monounsaturated Fat: 3.7g | Sodium: 441mg | Potassium: 442mg | Fiber: 7.2g | Sugar: 3.8g | Vitamin A: 4160IU | Vitamin C: 90.8mg | Calcium: 62mg | Iron: 1.4mg
Shared From: My Pure Plants