Broccoli, Mushrooms and Bean Sprouts Stir Fry
by Tarla Dalal
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.
Broccoli, Mushrooms and Bean Sprouts Stir Fry recipe - How to make Broccoli, Mushrooms and Bean Sprouts Stir Fry
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
For Broccoli , Mushrooms and Bean Sprouts Stir Fry
1 cup blanched broccoli florets
1 cup sliced mushrooms (khumbh)
1 cup bean sprouts
1 tsp oil
2 tsp finely chopped garlic (lehsun)
1/2 cup thinly sliced coloured capsicum
1/2 tsp dried thyme
1/2 tsp dry red chilli flakes (paprika)
salt to taste
1 tsp soy sauce
- Method
- To make {span class="bold1"}broccoli, mushrooms and bean sprouts stir fry{/span}, 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 3minutes.
- Add the dried thyme, chilli flakes, salt and soy sauce and sauté on a high flame for 1 minute.
- Serve the {span class="bold1"}broccoli, mushrooms and bean sprouts stir fry{/span} immediately.
like broccoli mushroom bean sprouts stir fry
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like broccoli mushroom bean sprouts stir fry recipe | Chinese style bean sprout and mushroom stir fry | healthy veg stir fry with bean sprouts | then check our collection of Indian stir fry recipes and some recipes we love.
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what is broccoli mushroom bean sprouts stir fry made off?
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what is broccoli mushroom bean sprouts stir fry made off? bean sprout and mushroom stir fry is is made from cheap and easily available ingredients in India such as 1 cup blanched broccoli florets, 1 cup sliced mushrooms (khumbh), 1 cup bean sprouts, 1 tsp oil, 2 tsp finely chopped garlic (lehsun), 1/2 cup thinly sliced coloured capsicum, 1/2 tsp dried thyme, 1/2 tsp chilli flakes, 1 tsp light soya sauce and salt to taste. See below image of list of ingredients for broccoli mushroom bean sprouts stir fry.
benefits of bean sprouts
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1. Bean Sprouts are one of the most complete and nutritional of all the foods that exist.
2. Bean Sprouts have greater concentration of vitamins, minerals and proteins.
3. Bean sprouts have content of living enzymes which boost metabolic process and aid in digestion.
4. With lots of dietary fiber to their credit, beans sprouts add bulk to stools and makes the passage of stools through the digestive tract easier. This helps to avoid constipation.
5. With significant amounts of iron, beans sprouts help to maintain the red blood cell (RBC) count. A good RBC count means no sign of anaemia and in turn no symptoms of fatigue, pale skin, tiredness etc.
benefits of mushroom
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Low Calorie. One cup of Mushrooms contain only 18 calories and they are excellent for your health. Eat them often without guilt. It will add bulk to your diet and will make you feel fuller. You will feel satiated for a longer period and refrain from eating extra calories. See 8 Super Health Benefits of Mushrooms.
benefits of broccoli
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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. See 13 outstanding benefits of broccoli.
how to blanch or par boil broccoli
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This is your brocolli florets.
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Boil plenty of water in a deep pan.
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Add broccoli florets.
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Let it cook for 2 to 3 minutes on a high flame.
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Drain.
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Parboiled (blanched ) broccoli florets.
making broccoli mushroom bean sprouts stir fry
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To make broccoli mushroom bean sprouts stir fry recipe | Chinese style bean sprout and mushroom stir fry | healthy veg stir fry with bean sprouts | heat 1 tsp oil in a wok or a broad non-stick pan.
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Add 2 tsp finely chopped garlic (lehsun).
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Sauté on a high flame for 30 seconds.
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Add 1 cup bean sprouts.
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Add 1 cup sliced mushrooms (khumbh).
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Add 1 cup blanched broccoli florets.
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Add 3/4 cup thinly sliced coloured capsicum.
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Sauté on a high flame for 2 to 3 minutes.
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Add 1/2 tsp dried thyme.
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Add 1/2 tsp chilli flakes.
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Add salt to taste. We have added 1/4 tsp salt.
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Add 1 tsp soya sauce. We used light soya sauce. Regular soya sauce is 1/2 tsp.
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Sauté on a high flame for 1 to 2 minutes.
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Put broccoli mushroom bean sprouts stir fry | Chinese style bean sprout and mushroom stir fry | healthy veg stir fry with bean sprouts | in a serving bowl.
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Serve broccoli mushroom bean sprouts stir fry | Chinese style bean sprout and mushroom stir fry | healthy veg stir fry with bean sprouts | immediately.
tips for broccoli mushroom bean sprouts stir fry
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If you don't have coloured capsicum then use green capsicum.
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Serve broccoli mushroom bean sprouts stir fry with Chinese fried rice.
health benefits of broccoli mushroom bean sprouts stir fry
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Broccoli Mushroom Bean Sprouts Stir fry – for weight loss.
- With just 38 calories per serving, this stir fry is a perfect snack in between meal for weight watchers.
- This stir fry suits all those who are on a low carb diet too.
- The vitamin A and C from the capsicum and broccoli are powerful immune boosters.
- These key nutrients can also help in adding glow to skin.
- The addition of garlic is an added heart protecting ingredient.
| Energy | 38 cal |
| Protein | 2.1 g |
| Carbohydrates | 4.3 g |
| Fiber | 1.5 g |
| Fat | 1.9 g |
| Cholesterol | 0 mg |
| Vitamin A | 529.7 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 1.3 mg |
| Vitamin C | 45.6 mg |
| Folic Acid | 33.1 mcg |
| Calcium | 21.8 mg |
| Iron | 0.8 mg |
| Magnesium | 10.3 mg |
| Phosphorus | 61.8 mg |
| Sodium | 4.9 mg |
| Potassium | 209.9 mg |
| Zinc | 0.3 mg |
Broccoli, mushrooms and bean sprouts stir-fry.. crunchy soft combo.. really enjoyed this stir-fry.. I had this for lunch.. and i was done.. The capsicum adds more crunch to the stir-fry..
Broccoli, Mushrooms and some vegetables cooked in a dry tasty garlic flavor. Healthy and easy to make.