Brocolli at its best – with an Asian twist


Purple Sprouting Broccoli with Chilli and Sesame Dressing

This is simply a delicious way to serve brocolli, Its quick and simple yet show off brocolli at its best. Its completely loaded with minerals just what the doctor and the waistline orders at this time of year.

Serves 3-4


350 g purple sprouting broccoli

200g mange tout

salt to taste

For the dressing:

1 tsp toasted sesame seeds

1 dessertspoon sesame oil

1 dessertspoon lime juice

1 tsp Thai fish sauce

1 dessertspoon Japanese soy sauce

1 small red chilli, finely chopped

2 cloves of garlic finely chopped

Salt to taste

Cooking Instructions

Start by preparing the broccoli by cutting it into even-sized pieces, stalks as well. Top and tail and take the rind off the mange tout. Wash thoroughly.
Place both of the ingredients into fan steamer, place into a saucepan, add a little boiling water, sprinkle with a little sea salt and place the lid on firmly shut to allow to steam cook for about 4 minutes.
Meanwhile, to make the dressing, place all the dressing ingredients into a bowl, stir well and taste, season as per your preference.
When the vegetables are cooked, remove from the steamer and transfer to a warm serving bowl. Drizzle the dressing over the vegetables, toss it around and serve straight away.
Serve with steamed rice or with a meat/tofu main dish.

Cooks tips 1: You could also use the dressing as a marinade for any meats or tofu

Health tips 1: Did you know that broccoli contains more vitamin C than most citrus fruits and it has more calcium than a glass of milk; it also has more fibre than whole wheat bread.

Health tips 2: The best way to eat broccoli is to steam it, boiling it loses its mineral value very quickly, though broccoli can be eaten raw as well.

Broccoli is high Vitamin A, C and Vitamin B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6, B9 (Folate). It also comes packed with lots of good minerals such as calcium, iron, magnesium, phosphorus, potassium, and zinc.

Broccoli is considered a low-glycemic food which helps to normalize blood sugar. One of the keys to weight loss is controlling the body’s response to insulin.

The real potent nutritional value of broccoli lies in substances called isothiocyanates. (Don’t let the name put you to sleep). Isothiocyanates are a class of very potent anti-carcinogens. Meaning, they fight and help prevent cancer. Specifically, tests have shown that broccoli’s anti-cancer compounds greatly protected mice from stomach cancer. Although you don’t hear about stomach cancer much per se, it is actually the second most common form of cancer. Studies conducted at the John Hopkins University (USA) showed that broccoli contains compounds that trigger the body to produce a substance (sulforaphane) that, in turn, manufactures enzymes that are powerful cancer fighters.

Recipe by Kumud Gandhi – Writer, Broadcaster & Founder of The Cooking Cookery School – Copyrights to The Cooking Academy


Leave a Reply

Your email address will not be published. Required fields are marked *

    Your Cart
    Your cart is emptyReturn to Shop