Broccoli and Tomato Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
85%
Broccoli and Tomato Stew
50 min.
4
255kcal

Suggestions

Ingredients

  • head broccoli peeled cut into bite size florets, stems and cut into 1/ "coins"
  • 28 ounce canned tomatoes canned
  • teaspoons coriander seeds 
  • pinch pepper red crushed
  • clove garlic smashed finely chopped
  • 0.5 inch 1/2-inch piece ginger grated peeled
  • servings kosher salt 
  • servings olive oil extra-virgin
  • medium onion cut into 1/4-inch dice

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Bring a large pot of well salted water to a boil. Set up a bowl of well salted ice water. Toss the broccoli florets into the boiling water.
  2. Let the water come back to a boil and cook for 2 minutes. Immediately plunge the broccoli into the salted ice water and let it cool.
  3. Remove the cold broccoli from the ice water and reserve with the stem "coins".
  4. In a small dry saute pan toast the coriander seeds until they become very aromatic, 3 to 4 minutes. Pulse the coriander seeds in a spice grinder to a fine powder. Reserve.
  5. Coat a large saute pan with olive oil and add the onions. Season with salt and a pinch of crushed red pepper. Bring the pan to a medium-high heat and cook the onions until they are soft and aromatic, 7 to 8 minutes.
  6. Add the garlic, ginger, and ground coriander seed and cook for 2 to 3 more minutes.
  7. Add the tomatoes and season with salt. Bring the mix to a boil and reduce to a simmer. Simmer the mix over medium heat for about 10 minutes. Toss in the broccoli florets and the stem "coins". Cook until the tomatoes really cling to the broccoli, 10 to 12 minutes.

Nutrition Facts

Calories255kcal
Protein11.37%
Fat48.85%
Carbs39.78%

Properties

Glycemic Index
35.5
Glycemic Load
6.69
Inflammation Score
-9
Nutrition Score
26.691304040992%

Flavonoids

Apigenin
0.02mg
Luteolin
1.24mg
Isorhamnetin
1.38mg
Kaempferol
12.1mg
Myricetin
0.11mg
Quercetin
10.55mg

Nutrients percent of daily need

Calories:254.81kcal
12.74%
Fat:15.34g
23.6%
Saturated Fat:2.21g
13.81%
Carbohydrates:28.09g
9.36%
Net Carbohydrates:19.44g
7.07%
Sugar:12.51g
13.9%
Cholesterol:0mg
0%
Sodium:508.28mg
22.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.03g
16.07%
Vitamin C:156.36mg
189.53%
Vitamin K:174.14µg
165.84%
Vitamin E:5.7mg
38%
Manganese:0.75mg
37.62%
Fiber:8.65g
34.6%
Potassium:1121.9mg
32.05%
Folate:126.91µg
31.73%
Vitamin B6:0.61mg
30.39%
Vitamin A:1381.65IU
27.63%
Copper:0.46mg
23.14%
Iron:4.01mg
22.29%
Magnesium:78.27mg
19.57%
Vitamin B1:0.27mg
18.24%
Phosphorus:177.41mg
17.74%
Vitamin B3:3.46mg
17.32%
Vitamin B2:0.29mg
17.22%
Calcium:154.17mg
15.42%
Vitamin B5:1.46mg
14.63%
Zinc:1.27mg
8.44%
Selenium:5.51µg
7.87%