Broccoli with Sesame Seeds and Dried Red Pepper

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
74%
Broccoli with Sesame Seeds and Dried Red Pepper
45 min.
4
115kcal

Suggestions


Looking for a vibrant and nutritious side dish that will elevate your meal? Look no further than our Broccoli with Sesame Seeds and Dried Red Pepper! This delightful recipe is not only packed with flavor but also boasts a health score of 74, making it a guilt-free addition to your dining table.

Imagine tender, crisp-tender broccoli florets tossed in a fragrant blend of toasted sesame oil and a hint of heat from dried crushed red pepper. The nutty crunch of sesame seeds adds a delightful texture, while the vibrant green of the broccoli makes for an eye-catching presentation. Perfect for any occasion, this dish is vegetarian, vegan, gluten-free, and dairy-free, catering to a variety of dietary preferences.

In just 45 minutes, you can whip up this delicious side that serves four, with each serving containing only 115 calories. Whether you're serving it alongside grilled meats, a hearty grain bowl, or as part of a festive spread, this Broccoli with Sesame Seeds and Dried Red Pepper is sure to impress your guests and family alike. Plus, the simple preparation and minimal equipment required make it an accessible choice for cooks of all skill levels.

So, why not bring a burst of flavor and nutrition to your next meal? Try this recipe and discover how easy it is to enjoy healthy eating without sacrificing taste!

Ingredients

  • 1.3 pounds broccoli cut into florets
  • 0.8 teaspoon kosher salt 
  • 0.8 teaspoon pepper dried red crushed
  • tablespoon sesame oil toasted
  • tablespoons sesame seed 

Equipment

  • bowl
  • frying pan

Directions

  1. Toast sesame seeds in heavy small skillet over medium heat until golden, about 5 minutes. Set aside 1 tablespoon toasted sesame seeds.
  2. Place remaining sesame seeds in spice grinder.
  3. Add salt and 1/2 teaspoon crushed red pepper; grind coarsely. Set sesame-red pepper mixture aside.
  4. Steam broccoli until crisp-tender, about 7 minutes.
  5. Transfer to large bowl.
  6. Add oil, 1 tablespoon reserved sesame seeds, remaining 1/4 teaspoon crushed red pepper, and 2 teaspoons sesame-red pepper mixture; toss to combine.
  7. Serve, passing remaining sesame-red pepper mixture separately.

Nutrition Facts

Calories115kcal
Protein15.97%
Fat49.63%
Carbs34.4%

Properties

Glycemic Index
16.75
Glycemic Load
2.08
Inflammation Score
-8
Nutrition Score
19.047825999882%

Flavonoids

Luteolin
1.13mg
Kaempferol
11.11mg
Myricetin
0.09mg
Quercetin
4.62mg

Nutrients percent of daily need

Calories:114.57kcal
5.73%
Fat:7.06g
10.86%
Saturated Fat:1.09g
6.78%
Carbohydrates:11.01g
3.67%
Net Carbohydrates:6.48g
2.36%
Sugar:2.45g
2.73%
Cholesterol:0mg
0%
Sodium:489.61mg
21.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.11g
10.22%
Vitamin C:126.44mg
153.26%
Vitamin K:145.45µg
138.53%
Folate:95.23µg
23.81%
Manganese:0.45mg
22.64%
Vitamin A:994.82IU
19.9%
Fiber:4.52g
18.1%
Copper:0.32mg
15.92%
Vitamin B6:0.3mg
15.17%
Potassium:483.4mg
13.81%
Phosphorus:132.42mg
13.24%
Magnesium:51.4mg
12.85%
Calcium:126.63mg
12.66%
Iron:1.98mg
10.98%
Vitamin B2:0.18mg
10.83%
Vitamin B1:0.15mg
9.94%
Vitamin E:1.31mg
8.75%
Vitamin B5:0.82mg
8.19%
Selenium:5.69µg
8.12%
Zinc:1.06mg
7.09%
Vitamin B3:1.22mg
6.1%
Source:Epicurious