This is my second version of Indian style Broccoli stir fry specifically in Tamil nadu Poriyal style with a spicy garam masala flavor adding ginger and garlic. It goes well with sambar rice, rasam and curd rice. We all loved it. So this curry is more like Tamil style poriyal.
Broccoli has lot of health benefits. It is rich in antioxidants, high in calcium for strong bones and rich in Vitamin C which helps to boost immunity, increases collagen production in skin, quick wound healing and iron absorption. As this vegetable is costly in India, I buy it rarely and try to make some quick and delicious side dishes with it.
Recently I got Broccoli from a nearby shop at a reasonable price and tried this easy South Indian style broccoli masala poriyal just like my Cauliflower curry. Its taste and texture is similar to Cauliflower. Hence kids will have it without any complaints.
I always blanch Broccoli in salt and turmeric water to remove the tiny worms and pesticides. Most of the recipes skip this step. If you like your Broccoli curry to be more crunchy, you can avoid blanching.
Friends, do try this yummy Indian style Broccoli poriyal for rice and chapathi / Roti. You will love it for sure. Please check out my other Broccoli recipes below.
KITCHEN CLINIC – ABOUT BROCCOLI
Advantages of Broccoli
- Rich in Nutrients: High in vitamins C, K, and A, as well as fiber and antioxidants, which support immunity, bone health, and digestion.
- Cancer Prevention: Compounds like sulforaphane may reduce the risk of certain cancers.
- Heart Health: Promotes healthy cholesterol levels and reduces inflammation, benefiting heart health.
- Supports Detoxification: Helps the body remove toxins due to its sulfur-containing compounds.
- Weight Management: Low in calories and high in fiber, making it ideal for weight control.
Disadvantages of Broccoli
- Digestive Issues: Can cause gas or bloating for some people due to its fiber and sulfur compounds.
- Goitrogens: In large amounts, raw broccoli may interfere with thyroid function in sensitive individuals.
- Pesticide Residue: Non-organic broccoli may contain pesticide residues if not washed thoroughly.
- Taste Preference: Some people may find its strong flavor unpleasant.
Moderation and proper cooking can help maximize broccoli’s benefits while minimizing drawbacks.
Indian Style Broccoli Stir Fry | Broccoli Poriyal
Equipment
- 1 Kadai
Ingredients
- 20 Broccoli Florets
- ¼ tsp Turmeric powder
- Salt As needed
- Water As needed
- 2 tbsp Cooking oil
- ½ tsp Mustard seeds
- 1 tsp Urad dal
- ½ tsp Fennel seeds
- 1 Big onion finely chopped
- Curry leaves Few
- 5 Garlic cloves finely chopped
- 1 inch Ginger Finely chopped
- 1 Tomato finely chopped
- ¼ tsp Turmeric powder
- 1 tsp Red chilli powder
- ½ tsp Garam masala powder
Instructions
- Clean the Broccoli florets and parboil them in water adding turmeric powder and salt in a pot.
- Remove the parboiled florets and set aside.
- Heat oil in a kadai. Splutter mustard seeds, urad dal, crushed fennel seeds, curry leaves.
- Add chopped onion, garlic cloves, ginger pieces and saute well.
- Add chopped tomato, salt and saute till mushy.
- Finally add turmeric powder, red chilli powder and garam masala powder. Mix well.
- Lastly add the broccoli pieces and mix to coat the masala. Add little water and cover cook till soft.
- Open the lid. Boil and drain excess water if any. Switch off the flame.
- Serve with rice and roti.
Video
Notes
- You can use red chilli powder instead of sambar powder.
- If you like more masala flavor, you can saute a piece of Cinnamon and a clove.
- For variations, use Chicken masala powder instead of Garam masala powder.
BROCCOLI STIR FRY METHOD – STEP BY STEP PICTURES
- Blanching
Clean the broccoli and remove the florets. Boil water in a pan or kadai adding turmeric powder, salt. When it starts to roll boil, add in the Broccoli florets and switch off the flame. Cover with a lid and leave it for few minutes. Broccoli gets parboiled. Remove and set aside.
Heat oil in a kadai. Splutter mustard seeds, urad dal, crushed fennel seeds. Add onion, curry leaves, ginger pieces and chopped garlic. Saute till onion becomes transparent.
- Saute
Add chopped tomato and saute till mushy. Add turmeric powder, red chilli powder or sambar powder, salt and garam masala powder. Mix well.
- Mixing
Lastly add the parboiled broccoli florets and mix well to coat the masala. Add little water and cover cook till its soft.
- Cooking
Open the lid. Boil and drain excess water if any. Switch off the flame once Broccoli is cooked soft. Garnish with coriander leaves and enjoy !
Try this easy, healthy Indian style Broccoli Stir Fry recipe. You will love it.
What is the best way to eat broccoli?
To keep broccoli’s nutrients, steam it for 5–7 minutes or stir-fry it quickly. Avoid boiling for too long, as it can cause nutrient loss.
Nope, Broccoli was developed from Brassica plants in the Mediterranean around the 6th century BCE and improved in Italy or Sicily during Roman times.
To keep broccoli’s nutrients and its benefits, steam it for 5–7 minutes or stir-fry it quickly. Avoid boiling for too long, as it can cause nutrient loss.
While cooking broccoli, add a pinch of turmeric powder and some sugar to retain its color.
