Stir-fried broccoli with coconut
This quick spiced vegetable dish is inspired by the fresh flavours of south India and can be made with all greens
Difficulty and servings
Serves 10
Preparation and cooking times
Prep 10 mins
Cook 10 mins
Vegetarian, Vegan, Low-fat
- Heat the oil in a large wok or saucepan set over a medium heat. Toss in the mustard seeds followed by the curry leaves (if you are using dried curry leaves add them later on with the broccoli) and chilli flakes. Swirl everything around until the leaves stop spluttering, then add the onions and ginger and fry for 3-4 mins over a high heat.
- Stir in the broccoli (and dried curry leaves if using) and continue frying over a high heat until just tender, stirring all the time. Scatter over the coconut (if you are using desiccated coconut, soak it in hot water for 5 mins before tipping into a sieve, draining away any liquid, and adding to the pan at the end of cooking), stir to mix and sharpen with the lime juice.
PER SERVING
151 kcalories, protein 5g, carbohydrate 7g, fat 12 g, saturated fat 4g, fibre 4g, sugar 5g, salt 0 g
Recipe from Good Food magazine, January 2012.
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http://www.bbcgoodfood.com/recipes/1852642/
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Ingredients
- 6 tbsp vegetable oil
- 3½ tsp mustard seeds
- 3 tbsp fresh or dried curry leaves
- a pinch chilli flakes
- 4 red onions , thickly sliced
- 100g ginger , shredded
- 800g thin-stemmed broccoli , cut into bite-sized pieces
- 100g/4oz fresh or frozen grated coconut or 3 tbsp desiccated coconut
- juice 2 limes
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Difficulty and servings
Serves 10
Preparation and cooking times
Prep 10 mins
Cook 10 mins
Vegetarian, Vegan, Low-fat
Ingredients
- 6 tbsp vegetable oil
- 3½ tsp mustard seeds
- 3 tbsp fresh or dried curry leaves
- a pinch chilli flakes
- 4 red onions , thickly sliced
- 100g ginger , shredded
- 800g thin-stemmed broccoli , cut into bite-sized pieces
- 100g/4oz fresh or frozen grated coconut or 3 tbsp desiccated coconut
- juice 2 limes
PER SERVING
151 kcalories, protein 5g, carbohydrate 7g, fat 12 g, saturated fat 4g, fibre 4g, sugar 5g, salt 0 g
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04 January 2012
Cheryl rated and commented on this recipe
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02 February 2012
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