Mushroom, Bean Sprouts and Broccoli Stir-fry
by Tarla Dalal
An easy but fabulous preparation of mushrooms, blanched broccoli and bean sprouts sautéed with garlic, and flavoured with thyme and little red chilli sauce.
It is the combination of ingredients, especially the addition of crunchy broccoli stems, which makes this recipe so fantastic. The outcome is so tasty and delightfully crunchy, it is hard to believe that it takes just a few minutes to make it!
The best part is that this Mushroom, Bean Sprouts and Broccoli Stir-Fry is very rich in antioxidants like vitamins A and C, and folic acid, from broccoli and bean sprouts. These help strengthen your immune system and keep you disease free.
Mushroom, Bean Sprouts and Broccoli Stir-fry recipe - How to make Mushroom, Bean Sprouts and Broccoli Stir-fry
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
2 cups thickly sliced mushrooms (khumbh)
2 cups bean sprouts
1 1/2 cups blanched broccoli florets
1/2 cup thinly chopped and blanched broccoli stalks
2 tsp olive oil
1 tbsp finely chopped garlic (lehsun)
1/2 cup finely chopped spring onions whites
2 tsp dried thyme
1 tsp red chilli sauce
salt to taste
For The Garnish
2 tbsp finely chopped spring onion greens
- Method
- Heat the olive oil in a broad non-stick pan, add the garlic and spring onion whites and sauté on a medium flame for 1 minute.
- Add all the remaining ingredients, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously.
- Serve immediately garnished with spring onion greens.
| Energy | 54 cal |
| Protein | 2.8 g |
| Carbohydrates | 6 g |
| Fiber | 1.8 g |
| Fat | 2.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 751.5 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 1.8 mg |
| Vitamin C | 34.9 mg |
| Folic Acid | 47.9 mcg |
| Calcium | 35.7 mg |
| Iron | 1.1 mg |
| Magnesium | 13 mg |
| Phosphorus | 83.4 mg |
| Sodium | 31.6 mg |
| Potassium | 270.7 mg |
| Zinc | 0.5 mg |
What is a cup How many mgs or mls please.
Simple, easy and healthy brocccoli stir fry to make.