In autumn , broccoli is back in season, cheap and low-calorie vegetables, rich in mineral salts, vitamins and antioxidant substances.
We offer 3 recipes to enjoy broccoli as a side dish .
1. Broccoli in a pan
Ingredients
> 1 medium-sized broccoli
> 1 clove of garlic
> 2 tablespoons of extra virgin olive oil
> 1 dried sweet pepper
> 1 tablespoon of pine nuts
> 1 salt intake
Preparation
Wash and cut the broccoli by dividing the tops . Heat the oil in a pan, add the cleaned and halved garlic and the sweet pepper cut into coarse pieces; fry for a minute, then add the pine nuts and toast them for a couple of minutes.
Now add the broccoli, let it cook and stir for a few minutes, add salt and a few tablespoons of water. Cover with a lid and cook for about fifteen minutes. Serve hot.
Also read Recipes of first courses with broccoli >>
2. Baked broccoli
Ingredients
> 1 medium-sized broccoli
> 400 ml of vegetable bechamel
> flake food yeast
> breadcrumbs
> salt
Ingredients for vegetable bechamel
> 40 g of sunflower oil
> 40 g of whole wheat flour
> 400 ml of soy or rice vegetable milk
> salt and pepper
> half a teaspoon of garlic powder
> nutmeg powder
> 2 tablespoons of flake food yeast
Preparation
Wash and chop the broccoli and steam it for ten to fifteen minutes. Meanwhile prepare the vegetable béchamel: mix the oil and flour in a saucepan until you obtain a homogeneous cream; add the cold milk and mix with the whisk to prevent lumps from forming; put the saucepan on the low heat and bring to the boil, continuing to stir; remove from heat when the béchamel is quite thick and add a pinch of salt, a pinch of nutmeg and pepper, the garlic powder and the yeast flakes.
Arrange the broccoli in a baking dish, sprinkle with the vegetable béchamel and dust the surface with flake and breadcrumbs yeast. Cook au gratin in the oven for about ten minutes and serve.
3. Broccoli with potatoes and curry
Ingredients
> 1 medium-sized broccoli
> 3 medium potatoes
> 2 tablespoons of extra virgin olive oil
> 1 teaspoon of curry
> 1 salt intake
Preparation
Wash the potatoes and cut them into cubes ; wash and cut the broccoli by dividing the tops. Heat the oil in a pan, add the potatoes and brown them for a few minutes over medium heat.
Add the broccoli, salt, add a few tablespoons of water and finish cooking for about fifteen minutes on low heat, covering with a lid. When cooked, add the curry, dispersing it in a spoon of hot water. Serve hot or warm.
Read also
> Broccoli and other foods for cancer prevention
> 5 ways to cook broccoli
