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Broccoli Stir Fry Recipe (20 Minutes)
Flavorful and nutritious this Chinese-inspired broccoli stir fry is perfect for a delicious, and healthy side dish. The recipe comes together in 20 minutes making for a quick savory vegan and vegetarian stir fried broccoli for dinner.
Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 2
Calories: 222 kcal
Course:
Main Course
Cuisine:
Chinese , International
Ingredients
Main Ingredients
- 2 tablespoons sesame oil or any neutral oil
- ⅓ cup onions - thinly sliced
- 1 teaspoon garlic - finely chopped
- 1 teaspoon ginger - finely chopped
- 2 teaspoons celery - finely chopped
- ½ teaspoon green chillies - finely chopped, can use serrano pepper instead
- 415 grams broccoli
- 1 to 2 tablespoons cilantro - chopped (coriander leaves) or swap with parsley
For the Sauce
- 1 teaspoon coconut sugar or raw sugar or palm sugar
- ½ teaspoon pink salt or ¼ to ½ teaspoon regular salt, add as per taste
- ¼ teaspoon crushed black pepper or add as required
- 1 tablespoon soy sauce or Braggs liquid aminos
Instructions
Make the Sauce
- In a small mixing bowl take the coconut sugar, salt, black pepper and soy sauce.
- Mix well and set aside.
Cup of Yum
Make Broccoli Stir Fry
- Heat the sesame oil in a heavy wok or pan.
- Keep heat to medium-low or medium.
- Add sliced onions, garlic, ginger, celery and green chillies. Mix well.
- Add broccoli and mix again very well.
- Increase the heat to medium-high or high and stir fry broccoli for 3 to 4 minutes. Toss and stir often while stir-frying.
- Towards the end of 3 to 4 minutes, stir often, so that the onions or garlic or ginger do not get burnt.
- Lower the heat and add the prepared sauce mixture. Stir to combine and mix.
- Increase the heat to medium-low or medium.
- Stir fry till all the liquids have evaporated and the broccoli is tender. Do note that the florets will shrink and leave their juices. The end result should be dry with no water or liquids. .
- The broccoli florets should be tender but have some bite to them.
- Turn off the heat and add cilantro or parsley. Mix again very well.
- Sprinkle some sesame seeds while serving.
- Serve Broccoli Stir Fry with rice, noodle or even with a bread roll or flatbread.
Notes
- You could use any neutral tasting oil or sesame oil that is not toasted.
- Feel free to add less more of the soy sauce, black pepper and green chillies according to your taste preferences.
- Remember that the broccoli must not be cooked completely. The florets should have some bite to them.
Nutrition Information
Calories
222kcal
(11%)
Carbohydrates
20g
(7%)
Protein
7g
(14%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
6g
Monounsaturated Fat
6g
Sodium
1170mg
(49%)
Potassium
741mg
(21%)
Fiber
6g
(24%)
Sugar
6g
(12%)
Vitamin A
1330IU
(27%)
Vitamin B1 (Thiamine)
1mg
Vitamin B2 (Riboflavin)
1mg
Vitamin B3 (Niacin)
2mg
Vitamin B6
1mg
Vitamin C
188mg
(209%)
Vitamin E
2mg
Vitamin K
215µg
Calcium
112mg
(11%)
Vitamin B9 (Folate)
140µg
Iron
2mg
(11%)
Magnesium
52mg
Phosphorus
161mg
Zinc
1mg
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 222
% Daily Value*
| Calories | 222kcal | 11% |
| Carbohydrates | 20g | 7% |
| Protein | 7g | 14% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 6g | 30% |
| Sodium | 1170mg | 49% |
| Potassium | 741mg | 16% |
| Fiber | 6g | 24% |
| Sugar | 6g | 12% |
| Vitamin A | 1330IU | 27% |
| Vitamin B1 (Thiamine) | 1mg | |
| Vitamin B2 (Riboflavin) | 1mg | |
| Vitamin B3 (Niacin) | 2mg | |
| Vitamin B6 | 1mg | |
| Vitamin C | 188mg | 209% |
| Vitamin E | 2mg | |
| Vitamin K | 215µg | |
| Calcium | 112mg | 11% |
| Vitamin B9 (Folate) | 140µg | |
| Iron | 2mg | 11% |
| Magnesium | 52mg | 13% |
| Phosphorus | 161mg | |
| Zinc | 1mg |
* Percent Daily Values are based on a 2,000 calorie diet.