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 this delicious Broccoli with Sesame Seeds and Dried Red Pepper! This recipe not only boasts a health score of 74 but is also perfectly tailored for a variety of dietary preferences, being vegetarian, vegan, gluten-free, and dairy-free.

Imagine crisp-tender broccoli florets tossed in a delicious blend of toasted sesame oil and a delightful crunchy topping of sesame seeds. The subtle heat from the dried red pepper adds a little kick, perfectly balancing the nutty flavors of sesame. Each bite is an explosion of flavor that will have your taste buds dancing!

This dish is as easy to prepare as it is delicious, taking just 45 minutes from start to finish. With a low calorie count of only 115 per serving, you can enjoy this side without any guilt. It pairs wonderfully with a variety of main courses, making it a versatile addition to your repertoire. Whether you're serving it for a casual family dinner or a festive gathering, this broccoli dish will impress your guests while keeping your meal light and healthy.

So, gather your ingredients and get ready to whip up this flavorful, wholesome side dish that showcases the beauty of broccoli in a whole new light!

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