Ingredient Ideology | Being Friendly with Broccoli By: Dr. Kaviraj Khialani- Celebrity Master Chef.

It is believed that this evergreen and refreshing to look at & nutritious vegetable finds his origin somewhere in the 1500s created by a kale predecessor and much later was cauliflower developed from one of the hundred varieties of Broccoli. While what most of us think is that broccoli came to us much later as compared to cauliflower the white and green duo has been welcomed very well in our kitchens and in our recipes with various cuisines.

Broccoli has been a native to Italy and was found there since the Roman times and since then it moved to various parts of Europe, UK, the Middle-east and Asia since the 1800s. Its uses and adaptations to various cuisines developed ever since and most chefs wanted to have a varied look to their recipes by inviting broccoli to take up suitable space and add its freshness and flavor into the dishes.

While cauliflower remains more popular with us in Indian cooking, it has been one of our all-time favorites in our Indian kitchens with numerous dishes being made from subzis to curries, from Gobi ka Keema to stuffing for parathas.

Broccoli however came in later and its applications have somehow been exposed to us as exotic vegetable being used to make soups, salads, stir-fries, with pasta, as a side dish on main course plates etc.

Here are some of the Health Benefits of Broccoli:

*Broccoli has been regarded as great for the heart health veggie since it has a good mix of all nutrients like fiber, vitamins and fatty acids which support heart health.

* Broccoli is rich in bioactive compounds and also rich in anti-oxidants which is regarded as a boon for human health.

* Broccoli is good for diabetic patients and helps to reduce blood sugar levels.

* Broccoli supports bowel irregularity and also helps in digestion and also in healthy gut bacteria.

*Broccoli also helps in anti-aging due to sulforaphane a compound as its component which is good for our system.

* Broccoli is rich in Vitamin C and Calcium and also is regarded as an immunity-boosting ingredient for our body.

*Broccoli is also good for our bones and joints, being rich in vitamin K it is loaded with goodness, it also prevents our skin from sun damage.

Here are some of the uses of Broccoli in our Kitchens & Bakery products.

• Corn & broccoli tarts, mini veg quiche filled with broccoli, cheese, and peppers.

• Broccoli in a variety of soups in combination with almonds, bell peppers, with cauliflower and spinach.

• It goes well with Asian-style stir fry recipes as well, broccoli-carrots & mushrooms in a light crunch stir fry preparation is a good welcome.

• Broccoli has also been used to make cutlets, tikkis, fillings for samosas, rolls and wraps, tacos, a broccoli basil pesto also goes well as a dip and sauce. Broccoli salsa to top with nachos and a cheese sauce.

• Baked dishes with white sauce, cheese and herb sauce, tomato and chili sauce, etc have also involved broccoli actively and its crunch and mouthfeel are just awesome laced with those sauces in the baked dishes.

• For some innovative additions try using broccoli into your Indian recipes as well, broccoli aloo ki subzi, saunfiya broccoli masala, simla mirch aur broccoli ka saalan, broccoli stuffed parathas, desi fried rice and Tava pulao with broccoli are some of the options.

• Broccoli is one good refresher a bowl of salad for the fitness lovers and it is a real filler ingredient easy to handle and bite to perfection as a part of being a body into our salads, marinate the blanched florets with some wine, vinegar, mustard, and honey dressing and then toss it in the salad to get some more juicy texture and mouthfeel. Add sesame, chia, flaxseeds, pumpkin, or sunflower seeds as well to salads.

• Adding it into canapes and or open sandwiches also looks nice with a variety of ingredients, spreads, dips, and toppings it can be served for evening tea as savory course, high tea menus, etc.

Some Recipes Using Broccoli:

1] Broccoli Beauty Soup

Ingredients:

• Broccoli- 150 gms.

• Olive oil/Oil-1 tbsp.

• Garlic- 1 tsp chopped

• Onion- ½ chopped

• Sweet potato- 100 gms, peeled and cut.

• Cumin seeds-1/2tsp

• Green chilies- 1 tsp chopped.

• Salt and pepper to taste

• Oats- ¼ cup

• Water- 3-4 cups or use veg stock.

• Fresh cream- 2 tbsp.

• Roasted crushed peanuts- 2tbsp.

• Mixed herbs- ½ tsp or fresh herbs like basil/ thyme-5-6 nos.

Method:

1. Prepare all the ingredients for the soup.

2. Heat oil in a pan, add in the garlic, onion and saute for a few seconds, add in the sweet potatoes, broccoli, seasonings, herbs, spices etc to taste and mix well.

3. Add in the oats, mix them well, add water or veg stock, bring to a boil and simmer for 12-15 mins.

4. Cool- puree- strain the soup well, I prefer to use the stems as well of the broccoli for their fiber along with the florets in my soup recipes.

5. Bring the soup back to a boil, add milk –dairy/non-dairy as desired as well, the cream is optional as well in case making for a low cal, I also prefer to use almond or cashew paste with oat/soy milk at times for a creamy texture.

6. Check for seasoning, adjust as per taste and serve the soup hot, garnish with roasted crushed peanuts or flax seeds/sunflower seeds for that crunch along with some fresh herbs/micro-greens, etc.

2] Broccoli Beet Bowl

Ingredients:

For the body of the salad:

Broccoli- 200gms. cut, cleaned, washed, blanched/boiled.

Boiled beet- 2 nos. peel and cut into cubes

Roasted fresh sweet corn- ½ cup

Dates- 3-4 chopped

For the base of the salad:

Assorted lettuce leaves- 1 cup

For the Dressing:

• Olive oil/salad oil- 2 tbsp.

• Honey- 1 tbsp.

• Ginger juice- 1 tsp

• Lime juice- 2tbsp.

• Mustard paste- 1 tsp

• Chia seeds- 1 tsp

• Salt and crushed pepper- to taste

• Chili flakes- ½ tsp

• Chat masala powder- 1/2tsp-optional

• Pomegranate seeds-1/2 cup

For the garnish: assorted sliced nuts/seeds.

Method:

1. Prepare all the ingredients for the salad.

2. In a mixing bowl combine together the ingredients for the dressing.

3. Add in the body of the salad toss well.

4. Arrange assorted fresh lettuce leaves in a serving bowl.

5. Portion out the salad, garnish as desired, and serve immediately. 

Brief About The Writer:

Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai-based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.