Sesame Broccoli

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
46%
Sesame Broccoli
20 min.
6
34kcal

Suggestions


Looking for a quick and delicious side dish that’s not only healthy but also bursting with flavor? Look no further than our vibrant Sesame Broccoli! This delightful recipe is perfect for anyone seeking a vegetarian, vegan, gluten-free, and dairy-free option that can be whipped up in just 20 minutes. With only 34 calories per serving, it’s a guilt-free addition to any meal.

The star of this dish is the fresh broccoli, which is not only packed with nutrients but also offers a satisfying crunch. When paired with the sweet red pepper, it creates a colorful and appetizing presentation that will impress your family and friends. The magic happens when you toast the sesame seeds, releasing their nutty aroma, and combine them with a savory sauce made from low-sodium soy sauce, dry mustard, and ground ginger. This simple yet flavorful sauce elevates the dish, making it a standout on your dinner table.

Whether you’re serving it alongside a hearty grain bowl, grilled tofu, or simply enjoying it on its own, this Sesame Broccoli is sure to become a favorite in your kitchen. It’s not just a side dish; it’s a celebration of fresh ingredients and bold flavors that will leave you feeling satisfied and nourished. So grab your steamer basket and let’s get cooking!

Ingredients

  • cups broccoli flowerets fresh ()
  • 0.3 teaspoon mustard dry
  • 0.3 teaspoon ground ginger 
  • tablespoons soya sauce low-sodium
  • tablespoons bell pepper sweet red finely chopped
  • teaspoons sesame seed 
  • teaspoons sugar 
  • tablespoon water 

Equipment

  • bowl
  • frying pan
  • microwave
  • steamer basket

Directions

  1. Arrange broccoli and red pepper in a steamer basket over boiling water. Cover and steam 5 minutes or until crisp-tender; place in a medium bowl.
  2. While vegetables cook, place a small, heavy skillet over medium-high heat until hot.
  3. Add sesame seeds, and cook, stirring constantly, 1 minute or until toasted. Set sesame seeds aside.
  4. Combine soy sauce and remaining 4 ingredients in a small bowl, stirring well. Microwave at HIGH 45 seconds or until bubbly.
  5. Pour sauce over vegetables; sprinkle with sesame seeds, and toss gently.

Nutrition Facts

Calories34kcal
Protein23.88%
Fat14.21%
Carbs61.91%

Properties

Glycemic Index
28.18
Glycemic Load
1.77
Inflammation Score
-6
Nutrition Score
9.6804348074872%

Flavonoids

Luteolin
0.5mg
Kaempferol
4.6mg
Myricetin
0.04mg
Quercetin
1.92mg

Nutrients percent of daily need

Calories:33.85kcal
1.69%
Fat:0.62g
0.95%
Saturated Fat:0.12g
0.76%
Carbohydrates:6.04g
2.01%
Net Carbohydrates:4.28g
1.56%
Sugar:2.56g
2.84%
Cholesterol:0mg
0%
Sodium:211.79mg
9.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.33g
4.66%
Vitamin C:58.29mg
70.65%
Vitamin K:60.07µg
57.21%
Folate:42.24µg
10.56%
Vitamin A:511.2IU
10.22%
Manganese:0.2mg
9.86%
Fiber:1.76g
7.04%
Vitamin B6:0.13mg
6.54%
Potassium:218.83mg
6.25%
Phosphorus:53.81mg
5.38%
Vitamin B2:0.09mg
5.16%
Magnesium:19.41mg
4.85%
Vitamin E:0.56mg
3.73%
Vitamin B5:0.37mg
3.69%
Calcium:36.4mg
3.64%
Iron:0.64mg
3.57%
Vitamin B1:0.05mg
3.49%
Copper:0.06mg
3.04%
Selenium:1.96µg
2.79%
Vitamin B3:0.52mg
2.62%
Zinc:0.35mg
2.36%
Source:My Recipes