Crunchy veggies are just a few steps away with this Broccoli Stir-Fry With Ginger And Sesame.
I was never a broccoli fanatic. As a kid, I maintained the viewpoint of others my age and thought broccoli was gross. The texture of the heads made every bite akin to eating grass. Then I grew up, my palate changed, and I started opening up to the possibilities of the little green trees.
What’s more, I started experimenting with how broccoli was cooked and, perhaps more importantly, what it was cooked with. Gone were the days of steaming broccoli; I was so there for roasting it, grilling it, or, later, air-frying it. I started pairing it with different cheeses and sauces, and while they were (for the most part) all very good, the one that I fell in love with was this combination of broccoli, ginger, and sesame.
There are other flavors at play here—garlic, peanut, soy sauce—but the standouts are the ginger and sesame. They bear the flavor weight and bring a texture change that makes every bite a delight. I turn to this as a side dish that can be made quickly and easily, but I usually make more than I need for dinner so that I can have it as a snack for the next few days. (And yes, I sometimes forgo using it as a side dish and go straight to having it for lunch.)
Is This Broccoli Stir-Fry With Ginger And Sesame Healthy?
This recipe has plenty of healthy qualities. Broccoli is high in fiber, vitamin C, vitamin K, and folate, while the garlic and ginger pack a powerful punch of antioxidants. Sesame seeds are a superfood, containing magnesium, iron, phosphorus, zinc, and healthy unsaturated fats.
Though this recipe uses vegetable stock and soy sauce, both of which can be high in sodium, you can find low-sodium varieties at most grocery stores. The recipe is also gluten-free (double-check the soy sauce!), dairy-free, vegetarian, and vegan.
What Am I Looking For When Buying Broccoli?
The first thing you’ll notice is the color. Good-quality fresh broccoli is a vibrant green color with no yellow or brown spots. The same thing goes for the leaves, if there are any attached. Next, inspect the florets. Are they wilted or soft? They should be firm and tightly packed. The stems should also be firm but not too thick, while a bit of browning at the bottom is okay. Last, give it a quick sniff. Notice anything “funky” about it? It should smell mild and slightly sweet, if anything at all. If something seems off, keep searching for healthier broccoli.
How Do I Store Leftovers?
Let the stir-fry cool completely, then store it in an airtight container in the fridge for up to 4 days. You can also freeze the broccoli for up to 2 months. Let it thaw in the fridge overnight, then reheat on the stove.
Serving Suggestions
While I have used this recipe for a flavorful and easy lunch, you can serve it alongside or atop a number of dishes. The obvious one you don’t need me to tell you about is rice, be it steamed or fried. But you can also set it atop different noodles: Vegan Rainbow Peanut Noodles, Sesame Soba Noodles, udon, or lo mein. As a side, the broccoli goes well with Panko-Crusted Salmon or other seafood, like General Tso’s Shrimp.
Recipe
Ingredients
- 1 tablespoon sesame seeds
- 1/2 cup vegetable stock
- 1 tablespoon gluten-free soy sauce
- 1 tablespoon dark sesame oil
- 1 tablespoon peanut oil or canola oil
- 1 pound broccoli florets cut into bite-sized pieces
- 1 tablespoon fresh ginger minced
- 2 cloves garlic minced
Instructions
- Toast the sesame seeds in a dry pan over medium-high heat until lightly browned, stirring occasionally, about 2-3 minutes. Transfer to a bowl.
- In a small bowl, whisk together vegetable stock, gluten-free soy sauce, and dark sesame oil for the sauce. Set aside.
- Heat peanut or canola oil in a large pan over medium-high heat. Add broccoli and stir. Make space in the center and add ginger and garlic with a bit more oil. Sauté until fragrant, then mix with broccoli.
- Pour the sauce mixture into the pan with broccoli. Simmer, reduce heat, cover, and cook until broccoli is tender, about 5-7 minutes. Remove broccoli and reduce the sauce. Toss broccoli back in with sesame seeds.
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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