Broccoli and Potato curry

Punjabi style broccoli and potato curry flavoured with aromatic garam masala and cooked in a spicy sauce. This recipe not only tastes good but its really healthy too.

Why should you incorporate broccoli into your diet?

Broccoli is a nutrient-rich vegetable that offers a variety of health benefits. Here are 10 benefits of broccoli:

Nutrient-rich: 

Broccoli is packed with essential vitamins and minerals, including vitamin C, vitamin K, vitamin A, folate, and potassium.

High in Fiber: 

Broccoli is an excellent source of dietary fiber, which promotes digestive health and helps maintain a healthy weight.

Cancer Prevention: 

Some studies suggest that the compounds found in broccoli may have anti-cancer properties, particularly in reducing the risk of certain types of cancers, such as breast and prostate cancers.

Antioxidant Properties: 

Broccoli contains antioxidants, including sulforaphane, which may help neutralize free radicals in the body, reducing oxidative stress and inflammation.

Heart Health: 

The fiber, potassium, and antioxidants in broccoli contribute to heart health by helping to regulate blood pressure, lower cholesterol levels, and reduce the risk of cardiovascular disease.

Bone Health: 

Broccoli is a good source of vitamin K and calcium, which are important for maintaining strong and healthy bones.

Detoxification Support: 

Sulforaphane, a compound found in broccoli, has been shown to support the body's detoxification processes, potentially helping to eliminate harmful substances.

Weight Management: 

The combination of fiber, low-calorie content, and high nutrient density makes broccoli a valuable food for those looking to manage their weight.

Immune System Support: 

The abundance of vitamins and minerals, particularly vitamin C, in broccoli can boost the immune system, helping the body defend itself against infections and illnesses.

Eye Health: 

Broccoli contains lutein and zeaxanthin, antioxidants that are beneficial for eye health and may help reduce the risk of age-related macular degeneration. 

Incorporating broccoli into a balanced diet can contribute to overall health and well-being. It's worth noting that the specific benefits can vary depending on individual health conditions and overall diet.

Yield: 2-3

Author: Nayna Kanabar

Broccoli and Potato curry

Punjabi style broccoli and potato curry flavoured with aromatic garam masala and cooked in a spicy sauce.

Prep time: 10 MinCook time: 25 MinTotal time: 35 Min

Ingredients

• 240 g / 8 oz broccoli florets
• 10 small baby potatoes
• 2 cloves garlic finely chopped
• 3 tablespoons passata ( sieved tomatoes)
• 1/2 teaspoon Organic yellow mustard seeds
• 1 teaspoon chilli powder
• 1/2 teaspoon punjabi garam masala
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon coriander powder
• 1/2 teaspoon cumin powder
• 3 tablespoons olive oil

Instructions

1. Place the baby potatoes in a large microwaveable bowl with 3 tablespoons of water and microwave them on high for 8-10 minutes until potatoes are cooked. Remove from microwave and peel off the skin. If some potatoes are bigger than others cut them into halves.
2. Place the broccoli in the microwaveable pot and add two tablespoons of water, cook the broccoli for 5 minutes until its cooked. Remove from microwave drain and keep aside.
3. In a large wok add 2 tablespoons of oil and wait for it to heat up ,once its hot add the potatoes and broccoli and stir fry until both start to crisp up slightly (takes about 5 minutes.) Once both broccoli and potatoes are crisp turn off heat and keep aside.
4. In another pan add the 1 tablespoon of oil and wait for it to heat up. Once hot add the mustard seeds and wait for them to pop, add the garlic and sauté for a few seconds.
5. Add the passata , salt, chilli powder, cumin powder, coriander powder and garam masala and sauté the spices in the passata until they are fully infused.
6. Add the stir fried broccoli and potatoes to the gravy nad toss until all the spice mixture has coated the potatoes and broccoli.
7. Reduce the heat and cook the curry for 4-5 minutes on a low heat to allow the spices to infuse.

Notes

You can steam the potatoes and broccoli instead of cooking in the microwave.

Nutrition Facts

Calories

469.39

Fat (grams)

22.49 g

Sat. Fat (grams)

3.21 g

Carbs (grams)

61.78 g

Fiber (grams)

10.7 g

Net carbs

51.08 g

Sugar (grams)

5.55 g

Protein (grams)

10.25 g

Sodium (milligrams)

82.09 mg

Cholesterol (grams)

0 mg

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

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