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13 Outstanding Broccoli Benefits with Indian Broccoli Recipes

13 Outstanding Broccoli Benefits

Broccoli is a cruciferous vegetable which is green in colour and looks like a tree as it has florets attached to the stalk just like that of Cauliflower.The organosulfur chemicals namely glucosinolates and the S-methyl cysteine sulphoxide found in broccoli in concert with other constituents such as vitamins E, C, K and the minerals such as iron, zinc, selenium and the polyphenols namely kaempferol, quercetin glucosides and isorhamnetin are presumably responsible for various health benefits of broccoli. Here are 13 reasons why Broccoli is healthy for you.

1. Broccoli Benefits Vision : Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision. In its retinal form it combines with the protein ‘opsin’ to form rhodopsin which is an essential light absorbing molecule that aids is vision, especially in dim light. Macular degeneration, which is the leading cause of blindness in older adults can be prevented with a diet high in foods like broccoli that provide antioxidants, vitamin C and vitamin A is a natural treatment (1)

2. Boosts Immunity : It is a good source of Vitamin C which boosts the immune system and fights off cancers, heart disease and protects the body from free radical damage. The compound 3,3'-diindolylmethane from broccoli has been studied for its immune boosting properties and it was seen that 3,3'-diindolylmethane increased blood levels of cytokines which help to regulate the body’s immune system (2).

3. Good for Bone Health : Broccoli benefits in bone health as it contains Calcium which promotes strong bone growth and prevents osteoporosis. Being a rich source of Vitamin K it helps in preventing the loss of bone density and also prevents osteoporosis (3).

4. Prevents Constipation : Broccoli contains fibre and it adds bulk to your diet which helps prevent constipation. Make tasty salads with broccoli like Stir fried Paneer Broccoli and Baby Corn Salad and Whole Grain Broccoli and Pinenut Salad

5. Broccoli Benefits in Cancer : Indole-3-Carbinol (I3C) can be found in broccoli. I3C lowers the levels of harmful estrogen that promote tumor growth in hormone-sensitive cells (4). It thus helps fight against colon, breast cancer etc. Cruciferous vegetables like Kale, Broccoli, Cauliflower and Cabbage when eaten, contain glucosinolates which help fight off bacterial and fungal infection in the body. Cruciferous vegetables contain phytochemicals such as sulforaphane that have been linked to lowering the risk of lung cancer, colon cancer, breast cancer, prostate cancer, ovarian cancer, prostate cancer and bladder cancer (5)  (6)  (7).

6. Rich in Folate : Broccoli is a good source of folate. A cup of broccoli florets will give 14.56% of the Recommended Daily Allowance (RDA) of folate. Folate is a mineral which promotes normal tissue growth and can help avoid birth defects (8). Therefore, pregnant women should increase their folate intakes before and during pregnancy. Low folate levels in the body can lead to folate-deficiency anemia. Regular inclusion of broccoli in the diet may help prevent folate-deficiency anemia.

7. Important for women : Being rich in Indoles, Broccoli and other Cruciferous Vegetables maintain Estrogen balances (9). Estrogen hormone is more important to women and also called the female sex hormone which is crucial for reproductive and sexual development.

8. Broccoli Benefits Weight Loss : 1 cup of broccoli florets give only 13 calories. As it is a low calorie vegetable which can be used in a large amount of recipes like salads, soups and tossed into pasta or just have grilled broccoli in olive oil. There are so many healthy recipes for weight loss you can make with Broccoli.

9. Rich in Antioxidants : Broccoli and other cruciferous vegetables are rich in Antioxidants which helps remove harmful substances called free radicals from our body (10). These free radicals need to be neutralized in the body as they comes in lots of different grades and you need to neutralize that by consuming different antioxidant rich foods. Only one food will not do the trick. But remember to consume a rainbow of colorful vegetables and fruits daily. Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Give a boost of antioxidants to your body with this Broccoli Spinach and Zucchini Stir Fry recipe loaded with antioxidants like Vitamin A and C.

10. Helps Blood Clotting : Broccoli is rich in Vitamin K which is crucial role in blood clotting  (11). Vitamin K helps to clot wounds and bleeding, leading to quick healing.

11. Maintains Heart Health : Studies have shown that increased consumption of cruciferous vegetables  can promote cardiovascular health and overall longevity (12). The fibre in broccoli benefits by reducing the cholesterol levels in the blood thereby decreasing the risk for cardiovascular diseases. Broccoli contains sulforaphane which can significantly improve high blood pressure. Being low in sodium, it can be safely consumed by hypertensive individuals.

12. Low Carb : Broccoli is extremely low in carbs and therefore does not raise blood glucose levels. One cup of Broccoli has only 2.34 grams of carbs. Perfect food for a healthy life style.

13. Iron absorption : Broccoli being rich in Vitamin C, helps in at the absorption of Iron in the blood boosting hemoglobin count (13) and producing more energy.

Nutrition Information for Broccoli

Nutritional Information for 1 Cup of Broccoli Florets
One Cup of Broccoli Florets is 52 grams.
RDA stands for Recommended Daily Allowance.

13 Calories
1.61 grams of Protein
2.34 grams of Carbs
0.15 grams of Fat

46.80 mg Vitamin C = 117% of RDA (about 40 mg)

92.50 mcg of Vitamin K = 77.08 % of RDA (about 120 mcg)

1300 mcg of Vitamin A = 27.08 % of RDA (about 4800 mcg)

29.12 mcg of Folic Acid = 14.56% of RDA (about 200 mcg)

48.36 mg of Phosphorus (P) = 8.06% of RDA (about 600 mg)

45.76 mg of Calcium (Ca) = 7.62% of RDA (about 600 mg)

1.20 mg Vitamin E = 6.0% of RDA (about 20 mg)

0.11 mg of Vitamin B6, Pyridoxine = 5.50% of RDA (about 2 mg)

0.06 mg of Vitamin B2, Riboflavin = 5.45% of RDA (about 1.1 mg)

0.78 grams of Fibre = 3.12% of RDA (about 25 grams)

138.84 mg of Potassium (K) = 2.95% of RDA (about 4,700 mg)

9.93 mg of Magnesium (Mg) = 2.83% of RDA (about 350 mg)

0.33 mg of Vitamin B3, Niacin = 2.75% of RDA (about 12 mg)

0.03 mg of Vitamin B1, Thiamine = 2.50% of RDA (about 1.2 to 1.5 mg)

0.41 mg of Iron (Fe) = 1.95% of RDA (about 21 mg)

5.20 mg of Sodium (Na) = 0.27% of RDA (about 1902 mg)

 

Healthy Recipes to Gain Maximum Broccoli Benefits

A cleansing broth becomes substantial enough for a light lunch or when you are down with running noses and sneezy wheezes. Bulk this Broccoli Broth with celery, onions and carrots. This vibrantly colored and flavorful broth tastes best when served hot. Top up your calcium intakes with this quick and easy to prepare Broccoli Soup

When you think about recipes to make with broccoli, the first thing that comes to our minds is healthy salads. You can make a wide range of salads using Broccoli like Broccoli Bean Sprouts and Green Peas Salad         

Broccoli is a perfect fit for Indian subzis too. Try this delicious Spicy Broccoli Subzi, a unique gravy, which is prepared without using oil and is a good low calorie option for lunch or dinner. You can even combine broccoli with paneer and cook in an onion tomato masala and make this Broccoli Aur Paneer ki Subzi.

13 Outstanding Broccoli Benefits With Indian Broccoli Recipes



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When it comes to cooking, a little know-how can take you a long way and help you create an unending range of innovative foods, such as Broccoli and Zucchini in Red Capsicum Gravy. Here, look at how red capsicum lends itself to prepare a delectable gravy that is not only flavourful but healthy too, being rich in antioxidants, vitamin A and E. Adding broccoli, baby corn and zucchini imparts an exotic international touch to this subzi.

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broccoli mushroom bean sprouts | stir fry recipe | Chinese style bean sprout mushroom stir fry | healthy veg stir fry with bean sprouts | with 28 amazing images. broccoli mushroom bean sprouts | stir fry recipe | Chinese style bean sprout mushroom stir fry | healthy veg stir fry with bean sprouts is a colourful fare which brings about a beautiful balance in both flavour and texture. Learn how to make Chinese style bean sprout mushroom stir fry. To make broccoli mushroom bean sprouts stir fry, heat the oil in a wok or a broad non-stick pan, add the garlic and sauté on a high flame for 30 seconds. Add the bean sprouts, mushrooms, broccoli and coloured capsicum and sauté on a high flame for 2 to 3 minutes. Add the dried thyme, chilli flakes, salt and soy sauce and sauté on a high flame for 1 minute. Serve immediately. A snappy Chinese style bean sprout mushroom stir fry that you can set on the table in a matter of minutes! Bean sprouts are chock-full of nutrients like fibre, which helps to improve the functioning of insulin, by utilizing glucose. Thus diabetics, heart patients and weight-watchers can include this nourishing bowl in their menu. Hand-in-hand with colourful and crunchy veggies that are rich in vitamin A and vitamin C, healthy veg stir fry with bean sprouts make a tasty and nutritious low-cal snack. These key nutrients are an antioxidant boost which can help to reduce inflammation in the body and enhance immunity too! Remember to make the broccoli mushroom bean sprouts stir fry on a very high flame to prevent the mushrooms from letting out water. You can serve this healthy stir-fry with a hot bowl of carrot onion soup to make a light dinner. Also check out many more diabetic friendly international recipes. Tips for broccoli mushroom bean sprouts stir fry. 1. If you don't have coloured capsicum then use green capsicum. 2. Serve broccoli mushroom bean sprouts stir fry with Chinese fried rice. Enjoy broccoli mushroom bean sprouts | stir fry recipe | Chinese style bean sprout mushroom stir fry | healthy veg stir fry with bean sprouts | with step by step photos.

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When you are game for a bowlful that is bursting with flavour, go for this Broccoli and Red Capsicum Soup. Capsicum, onions and garlic together make this a truly flavorsome soup, while broccoli gives it a luscious texture. Both broccoli and red capsicum are fibre-rich veggies, making this soup a good addition to a diabetic meal. As it is quite low in fat and carbs, you can even have this tasty soup every day. Try other diabetic friendly soups like Lentil and Vegetable Broth , Mixed Sprouts Soup and Mein Chow Soup .

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broccoli bajra salad recipe | healthy whole bajra snack | fibre rich Indian snack for weight loss | with 33 amazing images. broccoli bajra salad recipe | healthy whole bajra snack | fibre rich Indian snack for weight loss is a simple yet effective snack made with readily available ingredients. Learn how to make healthy whole bajra snack. To make broccoli bajra salad, combine the bajra and salt with 2 cups of water in a pressure cooker, mix well and pressure cook for 5 whistles. Allow the steam to escape before opening the lid. Drain the water and keep aside. Heat the olive oil in a deep non-stick pan, add the garlic and sauté on a medium flame for 30 seconds. Add the onions and sauté on a medium flame for 1 minute. Add the broccoli, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Add the cooked whole bajra, salt and chilli flakes, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring occasionally. Serve hot or cold. Bajra is a storehouse of nutrients, but hardly included in the diet except perhaps as a khichdi or roti. Here is a truly delicious healthy whole bajra snack made of whole bajra and broccoli. Chopped onions, garlic and red chilli flakes impart tremendous taste to this snack, while olive oil, though used in small quantities lends its characteristic aroma to it. This broccoli bajra salad appears to be time-consuming only because bajra has a hard texture and takes time to cook. However, because we have chosen to pressure cook it, the effort you have to put in is minimal, making this a very easy snack indeed. This fibre rich Indian snack for weight loss can be enjoyed by diabetics and heart patients. It will help them maintain blood sugar levels and blood cholesterol levels both. Further fibre is also gut-friendly as it helps in bowel movements. Broccoli is loaded with antioxidants which helps fight bacteria and virus and fight off cancer, heart disease and protect the body from free radical damage. Tips for bajra broccoli salad. 1. You can also add coloured capsicum in this salad. 2. This salad stays fresh for 2 to 3 hours when refrigerated. Enjoy broccoli bajra salad recipe | healthy whole bajra snack | fibre rich Indian snack for weight loss | with step by step photos.

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broccoli, carrot and paneer sabzi recipe | broccoli aur carrot ki sabzi | Indian broccoli with paneer sabzi | Broccoli paneer sabzi for pregnancy | broccoli, carrot and paneer sabzi is a not-so-fussy accompaniment to rotis and parathas for a mum-to-be. Learn how to make Indian broccoli with paneer sabzi. To make broccoli, carrot and paneer sabzi, combine the tomatoes, onions, dry red chillies and cashew nuts in a mixer and blend till smooth. Keep aside. Heat the oil in a deep non-stick pan, add the ginger-garlic paste and sauté on a medium flame for 30 seconds. Add the tomato-onion mixture, mix well and cook on a medium flame for 5 minutes, while stirring occasionally. Add the milk and salt, mix well and cook on a medium flame for 1 minute, while stirring occasionally. Add the broccoli, carrot and paneer, mix gently and cook on a medium flame for 2 minutes, while stirring occasionally. Serve hot. An unusual combination of veggies makes this simple broccoli aur carrot ki sabzi seem quite exotic! Broccoli, carrot and paneer are a pretty sight to behold, with their contrasting colours, and quite exciting to munch on because of the varied textures they bring to the table. Broccoli is a very good source of folic acid, vitamin C, Vitamin A and fibre, while paneer contributes calcium and protein to this dish. The veggies further add more antioxidants to your meal. Tomatoes add lycopene, while broccoli adds indoles and onions contribute quercetin. These antioxidants are powerful agents to protect us from many diseases. The high fibre (2.7 g / serving) of Indian broccoli with paneer sabzi makes it a suitable choice for weight loss, diabetes and heart patients too! This ginger-garlic flavoured Broccoli paneer sabzi for pregnancy is a wonderful match for hot phulkas. Tips for broccoli, carrot and paneer sabzi. 1. Those aiming a low fat diet, can replace full fat paneer with low fat paneer. Learn how to make low fat paneer with step by step photos. 2. Prefer using Kashmiri chillies to get that vibrant red colour of the sabzi. 3. Do not over blanch the veggies like carrot and broccoli, else they will lose their crunch. Enjoy broccoli, carrot and paneer sabzi recipe | broccoli aur carrot ki sabzi | Indian broccoli with paneer sabzi | Broccoli paneer sabzi for pregnancy | with step by sep images below.

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This is surely one of the yummiest ways to enjoy fresh and crisp broccoli! Marinated with lemon juice and black pepper, and then grilled to perfection, the Grilled Broccoli has a nice texture and fabulous flavour, with spicy and tangy tones. This delicious treat is also equally healthy, being rich in fibre, antioxidants and vitamin A, while being low in carbohydrates. It’s a great pick to serve as a starter or as a tea-time snack . You can also try recipes like Roasted Brussels Sprouts with Sea Salt or Roasted Bell Peppers .

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chickpea, broccoli and carrot stir fry recipe | chickpea vegetable salad | protein rich Indian chickpea sabzi | with 25 amazing images. chickpea, broccoli and carrot stir fry is a nutritious and flavorful dish that combines vibrant vegetables and protein-rich legumes. This stir-fry not only offers a plethora of health benefits but is also quick and easy to prepare, making it a great option for busy weeknight dinners or meal prep. Benefits of chickpea, broccoli and carrot stir fry Chickpea : Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics. broccoli : Broccoli is loaded with beta-carotene which converts to vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision. Carrots : Carrots are great for the eyes.They relieve constipation, high blood pressure, have fibre and lower cholesterol. The chickpea, broccoli and carrot stir fry is a super interesting way to top up your protein stores. It has varied textures, from the mealy texture of kabuli chana to the crunch of sautéed veggies, not to forget the fabulous aroma and flavour of sesame seeds. This chickpea, broccoli and carrot stir fry is a delightful way to incorporate more vegetables and plant-based protein into your diet. With its colorful presentation and variety of textures, it's a dish that appeals to both the eyes and the palate. Plus, it can easily be modified with other vegetables or spices to suit individual preferences. Enjoy the blend of flavors while nourishing your body with this easy and wholesome meal! chickpea, broccoli and carrot stir fry can be chilled and served as a healthy salad. Pro tips for chickpea, broccoli and carrot stir fry: 1. Add 2 tsp sesame seeds (til). Sesame seeds add a nutty and slightly bitter flavor that complements the other ingredients in the stir-fry. These tiny white seeds are indeed a good source of protein. Enjoy chickpea, broccoli and carrot stir fry recipe | chickpea vegetable salad | protein rich Indian chickpea sabzi | with step by step photos.

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A salad is the most awesome lunch ever! It’s light, filling, nutritious, and so convenient to pack in the morning. You just need to make sure you bring lots of variety to your bowl – throw in some grains, pulses, sprouts, veggies, greens, cottage cheese, etc. into a box, and toss it with a tangy dressing just before you eat. Ah, can you think of a better lunch! In this particular salad, we have combined rocket leaves with a couple of unique ingredients like broccoli and alfa alfa sprouts sprouts to make a zesty salad. Rocket leaves are rich in iron , which is absorbed very well by your body because of the presence of ample vitamin C in this salad. The other colourful veggies are rich in antioxidants , which fight free radicals and keep diseases at bay. Undoubtedly, this Rocket Leaves, Broccoli and Veg Work Healthy Salad gives you lots of good health in a tasty package!

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