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!
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)
✓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
● 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
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.
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.
(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.
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.
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.
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.
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
Do follow us if you can. we would love to keep in touch with you all:)
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
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
Do you like to read our blog? then don't forget to sign up for email updates to get new recipes delivered right to your inbox. you can find us on Twitter, Facebook, Instagram, Pinterest and Youtube Channel.
Do follow us if you can. we would love to keep in touch with you all:)
Yield: 4 servings

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:
- In a heavy-based pan heat oil.
- Add chopped onion-garlic.
- Saute for a couple of minutes.
- Add all the spices powders, mix.
- Now add soaked methi(fenugreek) and cooked daal without any water.
- Mix well and add steamed broccoli.
- Combine everything and add salt.
- Stir-fry the mix another couple of minutes.
- Add lemon juice.
- Serve hot.
notes:
Check how to cook chana daal above in the post.
Check how to soak methi seeds above in the main post.
Check how to soak methi seeds above in the main post.
Calories
206.58
206.58
Fat (grams)
11.05
11.05
Sat. Fat (grams)
0.90
0.90
Carbs (grams)
23.22
23.22
Fiber (grams)
7.37
7.37
Net carbs
15.85
15.85
Sugar (grams)
3.73
3.73
Protein (grams)
7.15
7.15
Sodium (milligrams)
276.40
276.40
Cholesterol (grams)
0.26
0.26
The nutritional information provided is an approximation calculated by an online calculator. Please consult a professional dietitian for nutritional advice.
All rights reserved -2010-2020 Jagruti's Cooking Odyssey
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
Thanks for visiting my blog and leaving your comments. You have a good collection of recipes.
ReplyDeleteHi Jagruti,
ReplyDeleteI loved Gujrati recipes.. i'll be visiting for more delicious recipes..
thanks for visiting my blog...Hope to see you more often..
We only got to know about Broccoli after we left India, now I hear that they are available in India too! I love them, great looking dish :)
ReplyDeleteThanks 4 sharing such a healthy combo !!
ReplyDeleteeasy and healthy...thanks for the recipe
ReplyDeleteThat's an awesome combo...Sure I'll love this..
ReplyDeleteLooks delicious! I too love broccoli..
ReplyDeletehey really nutritious recipe....:)
ReplyDeleteWow this broccoli with dal and fenugreek seeds sounds quite healthy and interesting..lovely dish am gonna try out..
ReplyDeleteNice recipe...I love broccoli!
ReplyDeleteVery innovative combination, I have never cooked this combination.Nice click.
ReplyDeleteThis is nice recipe.... good combination.
ReplyDeletei'm always in for broccoli...yummy yumm
ReplyDeleteHello! I love broccoli but in Italy ther is not fenugreek seeds in simply market! I dont know what is it! ...So your broccoli are very good end interesting for me!
ReplyDeleteI see you again. Ciao, brava!
Deborah
une façon très sympa, savoureuse et parfumée de cuisiner le brocoli, j'aime beaucoup
ReplyDeletebonne soirée
I love this dish-- it sounds so unusual, and with the broccoli and fenugreek seeds I can't imagine anything healthier. I am surely going to try this soon.
ReplyDeleteLov anything which has broccoloi in it..nice clicks
ReplyDeleteNice combo and also very healthy.
ReplyDeletelovely pic..healthy recipe!
ReplyDeleteBrocolli is surely a bold try for me !!! Wud definitely look back whn I try them
ReplyDeleteJagruti,
ReplyDeletenice healthy food, easy too.
Wow, that's a new combo to me! Looks really interesting! May I have some pls :)
ReplyDeleteThis is a very healthy and delicious recipe overall...we usually use broccoli in Chinese dishes or salads...love your idea of Indianizing brocolli :)
ReplyDeletevery new combo to me
ReplyDeleteBroccoli with fenuseeds!new to me...tnx a lot 4 sharing
ReplyDeleteHealthy dish:)
ReplyDeleteWOW Delicious as well as healthy dish..looks so good too..
ReplyDeleteWonderful and awesome combo.. looks so delicious and i must try this healthy combo for sure.
ReplyDeleteNew to me...looks yummy....
ReplyDeletehealthy n yummy, dear!...nice combo!
ReplyDeleteIt's new to me but looks great and healthy too.
ReplyDeleteOne of best veggies! I love them stir-fried with garlic. Yours looks absolutely delicious and healthy!
ReplyDeleteHealthy n unique combo! Nice variation recipe:)
ReplyDeleteA very healthy and delicious curry.
ReplyDeletehealthy......
ReplyDeleteThat's indeed a very healthy version. Broccoli with methi seeds so unusual dear..
ReplyDeleteI promised myself I would try cooking with fenugreek after seeing it on Priya's blog. I like your broccoli recipe, it sounds so flavorful and a good change from the usual broccoli with cheese fare!
ReplyDeletehealthy combo,,looks yummy..
ReplyDeleteawards waiting for u in my blog,,,plz accept them...
Nice combination dear...Sounds very healthy and delicious...
ReplyDeletemy husband is a great fan of broccoli, this is an interesting combination I'd love to try!! nice one!!
ReplyDeletehey fantastic combo..yes we do get broccoli in India now.love the capture..
ReplyDeleteJagruti,
ReplyDeleteBroccoli with chana dal+methi seeds look delicious.
hugs and smiles
looks soooo delicious :)
ReplyDeletewow jagruti very nice n healthy recipe...brocolli is inded a very healthy n interesting veggy
ReplyDeletethis is very nice combo! looks delicious!
ReplyDelete