Nowadays people like to include such vegetables in their diet, which provide ample nutrition along with taste. Broccoli is also one such green vegetable, which is considered an important part of a healthy lifestyle. It is often used as a salad. Due to its mild taste and crispy texture, it can be easily included in the diet of both children and adults.
Broccoli contains Vitamin C, Vitamin K, Folate, fiberpotassium and many powerful antioxidants are found. Including it in the diet in balanced quantities can help in keeping the immune system strong, improving digestion, supporting bone health and protecting the body from damage caused by free radicals. Also, it has low calories and good amount of fiber, hence it is considered an essential part of a balanced diet. Let us know which tasty and healthy dishes can be made from broccoli and what things should be kept in mind while buying, storing and cooking broccoli.
Make these 5 tasty and healthy dishes with broccoli
Broccoli Soup
Boil broccoli, onion and garlic lightly. Then grind them and cook again for a few minutes. If you want, you can add some milk or black pepper to it. This light and nutritious soup is a good source of vitamin C, fiber and antioxidants, which may help support the immune system.
Broccoli Cutlets
Prepare cutlets by mixing boiled potatoes, carrots, oats or breadcrumbs and mild spices in boiled broccoli. Bake them on a pan in less oil or cook them in an air fryer. This delicious snack is rich in fiber, vitamins and minerals and can be a good option for children too.
Broccoli Paneer
Cook broccoli and paneer pieces with onion, tomato, ginger-garlic and mild spices. Serve it with wheat roti or multigrain roti. From this dish, one can get the benefits of protein and calcium of paneer and vitamin C and fiber of broccoli.
Broccoli Paratha
Grate broccoli and add green coriander, ginger, green chillies and mild spices to it. Fill this mixture in wheat flour ball, roll out the paratha and bake it on the pan applying light ghee. This delicious breakfast can be a good source of fiber, vitamins and energy.
Broccoli Pasta
Boil whole wheat pasta. Lightly fry broccoli, capsicum, onion and garlic in a pan, then add pasta and sauce of your choice and cook for a few minutes. This dish is a good mixture of carbohydrates, fiber and vitamins, which can be liked by both children and adults.
What should be kept in mind when buying, storing and cooking broccoli?
While buying broccoli, choose broccoli whose flowers are dark green, hard and fresh. Avoid taking broccoli with yellow or withered flowers. Wash it thoroughly before using and cut it as per requirement. Boiling broccoli for too long or cooking it on high flame for a long time can reduce some of its nutrients, especially Vitamin C.
Therefore, it is better to steam it lightly or cook it for a short time. Store fresh broccoli in an airtight or perforated bag in the refrigerator and use it within a few days, so that its taste and nutrition remain intact.
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