Broccoli with Garlic and Soy Sauce

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
31%
Broccoli with Garlic and Soy Sauce
35 min.
8
86kcal

Suggestions

Ingredients

  • stalks broccoli cut into florets (8 cups of florets)
  • 16 cloves garlic peeled
  • teaspoon kosher salt 
  • cup olive oil good
  • teaspoon pepper flakes red crushed
  • tablespoons soya sauce 

Equipment

  • bowl
  • sauce pan
  • pot

Directions

  1. Put the garlic cloves and oil in a small heavy-bottomed saucepan. Bring to a boil and cook uncovered over low heat for 10 to 15 minutes, until the garlic is browned and tender. Turn off the heat and add the red pepper flakes and 1/2 teaspoon salt. Immediately pour into a heat-proof container to stop the cooking. Allow to cool to room temperature.
  2. For the salad, blanch the broccoli florets in a large pot of boiling salted water for 2 to 3 minutes, until crisp-tender.
  3. Drain well and immerse immediately into a large bowl of ice water until the broccoli is cooled. This process stops the cooking and sets the bright green color.
  4. Drain well.
  5. In a large bowl, toss the broccoli with 1/2 teaspoon salt, 1/4 cup of the oil used to cook the garlic, the soy sauce, and 8 or more cloves of cooked garlic. Taste for seasonings and serve cold or at room temperature.

Nutrition Facts

Calories86kcal
Protein12.93%
Fat55.46%
Carbs31.61%

Properties

Glycemic Index
9.63
Glycemic Load
1.57
Inflammation Score
-6
Nutrition Score
12.426087058109%

Flavonoids

Apigenin
0.02mg
Luteolin
0.64mg
Kaempferol
5.93mg
Myricetin
0.14mg
Quercetin
2.57mg

Nutrients percent of daily need

Calories:85.75kcal
4.29%
Fat:5.75g
8.85%
Saturated Fat:0.84g
5.27%
Carbohydrates:7.37g
2.46%
Net Carbohydrates:5.16g
1.88%
Sugar:1.44g
1.6%
Cholesterol:0mg
0%
Sodium:572.2mg
24.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.02g
6.03%
Vitamin C:69.22mg
83.9%
Vitamin K:80.63µg
76.79%
Manganese:0.29mg
14.32%
Folate:48.63µg
12.16%
Vitamin B6:0.22mg
11.04%
Vitamin A:545.03IU
10.9%
Vitamin E:1.47mg
9.78%
Fiber:2.21g
8.85%
Potassium:277.17mg
7.92%
Phosphorus:65.61mg
6.56%
Vitamin B2:0.1mg
6.13%
Vitamin B5:0.49mg
4.88%
Magnesium:19.53mg
4.88%
Calcium:48.3mg
4.83%
Iron:0.84mg
4.65%
Vitamin B1:0.07mg
4.59%
Selenium:2.83µg
4.04%
Vitamin B3:0.73mg
3.66%
Copper:0.06mg
3.19%
Zinc:0.41mg
2.73%