Spring is the perfect time to add many colourful vegetables to your plate to stay healthy and fit. They are full of nutrients, antioxidants, and fiber. This Broccoli curry is not only full of colors but is also full of tastes, flavours and aroma of Indian spices. It can be served as a main course with flatbread (roti) in lunchbox or with brown rice/ pasta/ wraps for a tasty veggie dinner.
Broccoli is an important part of a healthy diet for many people around the world. Broccoli is low in calories and high in fiber, vitamins and minerals. It is a superfood loaded with fiber, antioxidants to fight cancer, and vitamin C to aid in iron absorption.
Video For Broccoli, Peas & Capsicum curry :Click below
How to Cut Broccoli into small florets?
An easy way to chop broccoli is to first separate the florets, which are the individual flowering parts growing off the stalk, and then, if you desire, you can peel and cut the stalk. The florets are the part of the broccoli that appear like tiny trees branching off from the thick, green stem. More detailed explanation with step by step pictures is given below in Method.
Smaller florets of young fresh broccoli may only need 5 minutes to cook, larger florets of more mature broccoli may need 6 minutes. I recommend starting with 5 and then testing the broccoli with a fork to see if it is cooked thoroughly. You want the broccoli to be tender but not mushy.
Note that green vegetables like broccoli will turn from vibrant green to drab olive green at about the 7 minute mark of cooking. So, watch the time, and don’t let the broccoli overcook!
Can we eat the stalk/stem of Broccoli?
Broccoli stems contain slightly more calcium, iron and vitamin C. The dark green florets only provide more vitamin A. So you should not throw it away. You can eat center portion of stem, but first —
- Remove the inedible, bottom part of the stalk. The very bottom of the stalk will be too woody and tough for you to eat. Use your knife or scissors to cut the bottom off the stem/stalk. This part can be thrown away.
- Use a knife/vegetable peeler to remove tough skin. The stem/stalk of your broccoli takes longer time to cook. First peel out the outer layer from all sides. You will get inner part which you can use in your curry, soups etc. Remember to chop into small pieces before use. This helps to cut done cooking time.
- 1 large bunch broccoli, 2 – 2.5 cup florets
- 1/2 cup orange capsicum chopped
- 1/2 cup red capsicum chopped
- 1/2 cup frozen peas
- 1.5 tbsp oil
- Salt to taste
- 1 tsp cumin seeds
- 1 tsp sesame seeds
- 1 tsp ginger paste
- 1/8 tsp Asafoetida ( avoid for gluten free)
- 3/4 tsp turmeric powder
- 1.5 tsp red chili powder
- 2 tsp coriander powder
- 1/8 tsp garam masala
- Chopped cilantro leaves
Method for making Broccoli, Peas and Capsicum curry/ Broccoli Stir- fry with Indian spices:
- Use your knife or pair of kitchen scissors to cut the florets. Cut close to beneath the florets as you can. The ideal place for this is where the stalk begins to branch into separate florets.
- After you separate the florets from stem, cut them more or less the same size for uniform cooking.
- Just cut on stem part, not on flower part.
- Always cut from stem part, the upper part gets easily separated with hands also. See last picture.
- Now it’s time for stem part of broccoli. Just remove the leaves peeling off with your hands.
- First peel out the outer layer from all sides with a pair of knife/ peeler.
- Remove the inedible, bottom part of the stem/stalk. It will be too woody and tough for you to eat, this part can be thrown away.
- Cut the stem vertically into halves. Make long juliennes of these halves, and then into smaller pieces for fast cooking.
- Wash nicely to get rid of dust or insects. Drain nicely in a colander.
- I have taken frozen peas, so it does not take much cooking time. It’s cooking time is same as of broccoli.
- Chop your colourful capsicums into small bite size.
- Heat a wok on medium to low heat. Add oil followed by cumin seeds, when they splutter add sesame seeds and then asafoetida. If you want to make it gluten free, avoid adding asafoetida.
- Now immediately add ginger paste. In case you don’t have, add grated ginger.
- Saute it for few seconds and then add broccoli stem pieces. Cook them for 40 – 60 seconds, stirring them in between.
- Now add washed and drained broccoli florets. Followed by Peas, red and orange capsicum.
- Add salt to taste and turmeric powder. Mix nicely with help of a spoon. Cook covered on medium – low flame for 5 minutes.
- Open the lid and mix nicely. Check for tenderness of broccoli. Check with spoon or fork to see if it is cooked thoroughly. You want it tender and crunchy not mushy. If not tender then cook covered for 1 more minute and then check.
- Now add the spices red chili powder/ paprika, coriander powder and garam masala. Mix all together nicely and cover and cook for 30 – 40 more seconds. Close the flame.
You can serve it hot with little garnish of cilantro leaves. You can serve with chapatis/ roti in lunch box. It can be served as filling in wraps or on pasta or with rice/quinoa. This Broccoli stir fry is not only colorful but also very flavourful with sweet and crunchy bite of peas, red and orange capsicum.