Superfood Broccoli, Bengal Gram and Fenugreek Seeds Stir-Fry with Indian Masala

This Superfood Steamed Broccoli Indian-style stirfry is the answer to your healthy eating woes. Prepare this super simple and quick dish to transform broccoli into a meal that you will want to make again and again!

Superfood Broccoli, Bengal Gram and Fenugreek Seeds Stir-fry 

Tasty steamed broccoli is cooked with Bengal gram and fenugreek seeds in an onion and garlic base and flavoured with Indian masalas. It is packed with an array of textures, flavours and nutrients.

Methi (fenugreek) seeds known for its bitterness, but in this stirfry surprisingly you won't taste any bitterness at all, due to soaking.

We love ours with piping hot wholemeal round and soft gujarati rotlis and Butternut Squash Raita.

Check out our other broccoli recipes - Broccoli and Tofu Paratha | Broccoli Rice | Broccoli and Pear Soup (Instant Pot)

This Broccoli Stir-fry recipe is:

✓Suitable for vegans and vegetarians

✓Low GI

✓Suitable for diabetics

✓High in Protein

✓Packed with superfoods

✓High iron - steaming the broccoli and reduced cooking times helps to retain the nutrients

To make Broccoli, Chana Dal and Methi Seeds Sabzi you will need:

In this delicious stir-fry, steamed broccoli and cooked Bengal gram are stir-fried with Indian spice powders. 

Here is everything you will need, plus ingredients substitute ideas.

● Broccoli - steam the broccoli before adding to the stir-fry - you may use frozen broccoli too, just thoroughly defrost before using it.

● Chana Dal / Bengal Gram - available in most of the stores. Cook before adding to the stir-fry. If not available use yellow moong daal.

● Methi seeds / Fenugreek Seeds - if you can't find or don't like the taste of it omit it totally. Soak before adding it to the stir-fry.

● Onion and garlic - roughly chopped.

● Spice mix - red chilli and turmeric powder, ground cumin and coriander and garam masala.

● Lemon juice

● Oil

How to cook Chana Dal/Bengal Gram? 

In an Instant Pot -

If you have time on your hand, soak chana daal for half an hour before adding it into the Instant Pot.

Add washed chana daal in the pan of the Instant pot along with water.

Close the lid, turn the valve to sealing and pressure cook HIGH on 7 minutes.

We need soft-cooked daal but retained its shape.

After 10 minutes NPR release the pressure manually.

In a pressure cooker -

Place washed chana daal in a pressure cooker with water, after 3 whistles turn off the heat.

Let the pressure cooker cool naturally.

Use cooked daal in this stir-fry.

On the stove - this method may take longer cooking time.

In pan add daal and water.

Bring it to boil on medium heat.

Cook the daal till done if needed add water while cooking.

How to soak Fenugreek/Methi seeds

Clean and wash the methi seeds in cold water.

In a bowl soak the seeds in cold water for 3-4 hours or overnight.

For this stir-fry drain the water and use it.

How to make Broccoli Stir-Fry with Indian Masala Step by step and video

(Note- Follow this step by step instructions, full printable recipe with the exact measurement is at the bottom of this post)

1. Heat oil in a pan, add chopped onion and garlic and saute for 3-4 minutes.

2. Add all the spices powders.

3. Then add methi and chana daal, mix.

4. Tip in broccoli.

5. Add salt and mix, stir-fry for another 3-4 minutes.

6. Add lemon juice, mix and serve.

What to serve with Broccoli stir-fry?

Pair it with steamed boiled rice, quinoa or bulgur-wheat for a nutritious meal.

For an Indian meal Serve with Paratha, Daal and Rice, Raita and salad.

Make a delicious combo by enjoying with a slice of crusty bread and soup.

How to store?

Fridge - this stir-fry is best eaten immediately. It will stay fresh for up to 2 days max in the fridge but reheating will destroy the more of the nutrients

Freezer- I do not recommend freezing as the broccoli will not retain its shape and texture when defrosting.

Tip: 

To keep the broccoli looking bright green, steam, and then blanch in cold water immediately once cooked.

Keep aside or freeze some boiled chana daal, to make Gujarati style Chana Daal later.

A pinch of sugar, adds a lovely flavour to this stir-fry too.

Other Superfood recipes:

Mains

Vegan Kale and Tofu Curry

Okra, Capsicum and Peanut Stir-fry

Sundried Tomato and Chickpea Cakes with Cashew and Oats

Avocado, Black Beans and Tortilla Salad

Low-fat Black Bean and Sweet Potato Quesadilla

Dips

Gujarati Style Smokey Aubergine Dip

Sweets

Superfood Caramel Truffels

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Broccoli, superfood, stir-fry, chana daal, methi seeds

Stir-fry

Fusion

Broccoli, Bengal Gram and Fenugreek Seeds Stir-Fry With Indian Masalahttps://www.youtube.com/watch?v=wZTQptzMA28This Superfood Steamed Broccoli Indian-style stirfry is the answer to your healthy eating woes. Prepare this super simple and quick dish to transform broccoli into a meal that you will want to make again and again!https://www.youtube.com/watch?v=wZTQptzMA282020-05-04

Yield: 4 servings

Author: Hayley Dhanecha

Superfood Broccoli, Bengal Gram and Fenugreek Seeds Stir-Fry with Indian Masala

This Superfood Steamed Broccoli Indian-style stirfry is the answer to your healthy eating woes. Prepare this super simple and quick dish to transform broccoli into a meal that you will want to make again and again!

prep time: 5 Mcook time: 10 Mtotal time: 15 M

Ingredients:

• 200g broccoli steamed
• 1/2 cup cooked Bengal gram-chana daal
• 3 tbsp. fenugreek soaked 
• 1 medium onion chopped
• 3-4 cloves garlic chopped
• 2-3 tbsp. oil
• 1 tsp. red chilli powder
• 1/2 tsp. turmeric powder
• 1-2 tsp. ground cumin and coriander
• 1/4 tsp. garam masala
• Salt to taste
• Lemon juice 

Instructions:

1. In a heavy-based pan heat oil.
2. Add chopped onion-garlic.
3. Saute for a couple of minutes.
4. Add all the spices powders, mix.
5. Now add soaked methi(fenugreek) and cooked daal without any water.
6. Mix well and add steamed broccoli.
7. Combine everything and add salt.
8. Stir-fry the mix another couple of minutes.
9. Add lemon juice.
10. Serve hot. 

notes:

Check how to cook chana daal above in the post.
Check how to soak methi seeds above in the main post.

Calories
206.58

Fat (grams)
11.05

Sat. Fat (grams)
0.90

Carbs (grams)
23.22

Fiber (grams)
7.37

Net carbs
15.85

Sugar (grams)
3.73

Protein (grams)
7.15

Sodium (milligrams)
276.40

Cholesterol (grams)
0.26

The nutritional information provided is an approximation calculated by an online calculator. Please consult a professional dietitian for nutritional advice.

https://www.jcookingodyssey.com/2020/05/superfood-broccoli-stirfry.html

All rights reserved -2010-2020 Jagruti's Cooking Odyssey

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Note- This post was originally posted on 17th February 2010, but I have updated the post since with newer images and content.

Sending this dish to Cooking with Seeds-Fenugreek Seeds event held by SE started by Priya