I have to think of creative ways of getting my family to eat broccoli. This is not a vegetable we grew up with, but like the rest of its mates in the cruciferous family, it can be extremely versatile. Of late, I have been throwing in a small handful of broccoli florets into our morning green juice, and it hasn’t made any difference (trust me, I’d hear from my spouse if it did!) to the texture or the taste of the smoothie. Dare I say, it may have even caused a lull in the “too many veggies so early in the morning” call that I receive from our upstairs study.
Broccoli-Corn Stir Fry
This recipe brings out the full flavor of this wonderful flower-like vegetable. I think it resembles a miniature tree, don’t you? Don’t overcook broccoli. Stir-fry it on high heat, so it retains the intense green color. It should have a slight give when chewed, but should retain its crunch.
You will find organic crushed corn in ethnic grocery stores or online. It could be called “crushed corn” or “coarse cornmeal” or “coarse ground cornmeal”. We try not to eat corn too often, but it does offer a variety to the quinoa, brown rice, amaranth, millet repertoire that we often rely on.
The sun-dried tomatoes and the broth bring out the rich fullness of this recipe. Sunflower seeds give it the added crunch. Give it a try.
Broccoli contains a natural chemical called sulforaphane which is a cancer preventative and blood sugar lowering compound. Broccoli is a cholesterol reducing, heart-health building, oxidative stress reducing vegetable. And there is no disputing how juicy and crunchy it tastes. Eat up the goodness!
Do you love Healthy and Nutritious Recipes? Here are a few for you to try…
- Zesty Carrot-Garbanzo Usli
- Balsamic Caprese
- Spicy, Tangy, Sprouts & Carrot Salad
- Tangy-ly Spicy-Sweet Jicama Salad
- Blistered Shishito Peppers
- Baba Ghanoush
- Spiced Purple Sweet Potato-Cauliflower Bake
- Pesarattu Kura
- Hummus
- Guacamole
- Baked Okra
- Sautéed Asparagus
- Soft Kefir-Quinoa-Rawa Idli
- Colorful Vegetarian Tacos
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Broccoli-Corn Stir Fry
Ingredients
- 1 Cup Broccoli - Florets - Fresh or Frozen
- 1/2 Cup Crushed Corn - Organic
- 10 Pieces Sun-Dried Tomatoes - Click here for recipe
- 1/4 Cup Onion - Chopped
- 4 Cloves Garlic - Minced
- 1 Cup Vegetable Broth - Organic, Low Sodium
- 1/8 Teaspoon Himalayan Pink Salt - Or To Taste
- 2 Teaspoon Olive Oil - Extra Virgin
- 2 Teaspoon Sunflower Seeds - Raw, Sprouted
- 1/2 Teaspoon Red Chili Pepper - Flakes
Instructions
- Rinse the corn in abundant water to get rid of stray peels and excess starch. Soak in filtered water for about 2 hours. Drain. In a pan, cook crushed corn in vegetable broth on medium flame until the liquid evaporates and corn is cooked. Stir a few times. Fluff with a fork (it should be "al dente").
- Meanwhile, heat olive oil on medium flame, add crushed garlic and sun-dried tomato, sauté for 30 seconds, add onions and sauté until translucent. Add broccoli florets and salt. Sauté on medium flame until florets turn bright green.
- Scoop half the cooked corn into plate. Top with half the stir-fry vegetables. Add red chili pepper flakes and sunflower seeds as garnish. Repeat on the other plate (recipe serves 2). Serve hot.
