Tenderstem broccoli with sesame

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
7%
Tenderstem broccoli with sesame
10 min.
4
89kcal

Suggestions


Experience the vibrant flavors and delightful textures of our Tenderstem Broccoli with Sesame—a quick and nutritious side dish that is sure to impress! This recipe is not only vegetarian and vegan but also gluten-free and dairy-free, making it a perfect addition to any meal, whether you're serving a bustling family dinner or a relaxed gathering with friends.

In just 10 minutes, you can transform simple ingredients into a dish that’s as visually appealing as it is delicious. The tenderstem broccoli retains a beautiful crunch, complemented by the aromatic punch of garlic and ginger. The addition of fresh coriander and basil leaves brings a burst of herbal freshness that elevates the dish to a whole new level, while the nutty sesame seeds add a delightful crunch that marries perfectly with the vibrant greens.

This recipe is not only quick to prepare but also packs a nutritious punch with minimal calories—just 89 kcal per serving! It's the perfect side that pairs well with a variety of main courses or can stand alone as a light snack. Whether you’re a seasoned chef or a cooking novice, this tenderstem broccoli dish will become a staple in your kitchen, bringing both health and flavor to your table.

Ingredients

  • 250 purple sprouting broccoli 
  •  garlic clove 
  • small knob ginger peeled
  • small bunch coriander separated
  • tbsp vegetable oil 
  • tsp sesame seed 
  • handful basil leaves 

Equipment

  • frying pan
  • wok

Directions

  1. Steam the broccoli or simply boil it for 3 mins. Make a rough paste by pounding or blending the garlic, ginger and coriander stems together.
  2. Pour the oil into a hot wok or frying pan.
  3. Add the paste, then turn up the heat to full and sizzle for 1 min. Tip in the cooked broccoli, toss well and sprinkle over the sesame seeds. Turn off the heat, throw in the coriander and basil leaves, give it a stir and serve.

Nutrition Facts

Calories89kcal
Protein8.62%
Fat71.36%
Carbs20.02%

Properties

Glycemic Index
53.5
Glycemic Load
0.93
Inflammation Score
-6
Nutrition Score
10.806086820105%

Flavonoids

Luteolin
0.5mg
Kaempferol
4.9mg
Myricetin
0.05mg
Quercetin
3.11mg

Nutrients percent of daily need

Calories:88.98kcal
4.45%
Fat:7.55g
11.61%
Saturated Fat:1.18g
7.37%
Carbohydrates:4.76g
1.59%
Net Carbohydrates:2.94g
1.07%
Sugar:1.1g
1.22%
Cholesterol:0mg
0%
Sodium:21.83mg
0.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.05g
4.1%
Vitamin K:84.54µg
80.52%
Vitamin C:56.63mg
68.64%
Vitamin A:550.87IU
11.02%
Folate:41.97µg
10.49%
Manganese:0.18mg
9.16%
Vitamin E:1.1mg
7.34%
Fiber:1.83g
7.31%
Vitamin B6:0.13mg
6.54%
Potassium:218.12mg
6.23%
Phosphorus:50.01mg
5%
Vitamin B2:0.08mg
4.71%
Magnesium:17.77mg
4.44%
Calcium:42.75mg
4.27%
Copper:0.08mg
4.03%
Vitamin B5:0.38mg
3.76%
Iron:0.67mg
3.71%
Vitamin B1:0.06mg
3.69%
Selenium:2.03µg
2.91%
Vitamin B3:0.48mg
2.39%
Zinc:0.36mg
2.38%