El broccoli stir-fry curry with rice It is a complete, healthy and very versatile recipe, ideal for both vegetarian and vegan diets. This dish not only stands out for its exquisite flavor, but also for the multiple expected benefits that the main ingredients contribute to our health. Thanks to the fusion of broccoli and curry, this culinary proposal gets a touch exotic and vibrant.
Plus, since it doesn't include meat, it's perfect for those looking for healthy, plant-based options. vegetablesIf you want to adapt it to other tastes, you can add chicken or tofu, depending on your preferences. This dish is not only a delight for the palate, but also an ideal alternative to prepare nutritious, economical and quick meals.
Ingredients:
Servings: 2 people
- 1 head of broccoli.
- 2 carrots
- 1 green bell pepper.
- ½ onion.
- 2 garlic cloves.
- 1 teaspoon curry powder.
- 1 cup raw rice (preferably basmati type).
- 2 tablespoons of extra virgin olive oil.
- Salt to taste.
- Optional: coconut milk (100 ml) for a creamier touch.
- Optional: grated fresh ginger to intensify the flavor.
Preparation:
Below, we show you how to prepare this delicious dish step by step in a simple and effective way.
1. Prepare the rice
Start by cooking the rice, which will be the accompaniment from the plate. Use salted water and a drop of oil to prevent sticking. Once the rice Once it is ready, drain it and set it aside. This step can also be done with brown or basmati rice to give it a more delicate touch. aromatic.
2. Cook the broccoli
While the rice is cooking, cut the broccoli into small florets. You can discard the main stem or reserve it for other recipes, such as broths or stews. creams. Steam or boil the broccoli in salted water for about 4-5 minutes until it is “al dente”. Remove it and let it rest. drain good.
3. Prepare the vegetables
Peel and cut the carrots into thin slices. Wash the pepper, remove the seeds and cut it into small pieces. Cut the onion into thin strips or cubes and chop the garlic very finely.
4. Sauté the vegetables
In a large skillet or wok, heat two tablespoons of olive oil over medium heat. Add the garlic and onion first, and sauté until the onion begins to turn brown. transparentAdd the carrots and bell pepper, and cook for about 5 minutes, stirring occasionally.
Add the reserved broccoli. If you want a texture creamier, this is the time to add the coconut milk. Mix the ingredients well so that they flavors are integrated.
5. Add the curry
Add the teaspoon of curry powder and, if desired, a pinch of freshly grated ginger. Season with salt to taste and cook for a further 2-3 minutes to allow the spices to release their full flavour. aroma.
If you are looking for more recipes with a touch of curry, we recommend you explore this one Chicken curry recipe with broccoli, perfect for non-vegetarians.
6. Serve
Distribute the cooked rice on one side of the plate and place the curried vegetables on the other side. For a better presentation, you can add a touch of cilantro chopped on top. If you prefer to mix the ingredients, you can do it directly in the pan before be used.
Variations and accompaniments
This dish can be easily adapted with different ingredients:
- Added Proteins: You can add tofu, chickpeas or seitan for a more complete vegan option.
- Alternative rices: Brown rice or basmati rice are ideal options to give it a different touch.
- Extra spices: Experiment with turmeric, pepper or even a pinch of cayenne if you prefer. flavors more intense.
If you are looking for more original ideas, try this delicious broccoli curry stew recipe.
Nutritional benefits of broccoli and curry
Broccoli is a vegetable packed with Vitamins, minerals and antioxidants. It is known for its high content of vitamin C, dietary fiber and bioactive compounds that benefit cardiovascular health and strengthen the immune system. Curry, which combines several spices, provides anti-inflammatory and antioxidant properties thanks to ingredients such as turmeric and pepper.
Incorporating dishes like this into your diet is a great way to enjoy a healthy and balanced meal. Plus, this dish is very versatile, as it can be adapted to include other seasonal vegetables like pumpkin or spinach.
Include this recipe in your weekly menu and enjoy its flavors and benefits. If you need more ideas for planning your meals, check out our weekly vegan menu.