Spicy Broccoli Subzi
by Tarla Dalal
Broccoli – a vegetable that you thought was best suited for international cuisines – is also a perfect to fit into desi subzis!
Try this delicious recipe, and you are sure to agree with us. This recipe features broccoli in a unique gravy, which is thickened with roasted chana dal and urad dal perked up with cumin seeds. A dash of garam masala and chilli powder boosts the flavour of the gravy, making it a truly exciting way to include broccoli in your diet.
Broccoli is a veggie that is low in calories but loaded with a good amount of nutrients like protein and antioxidants like vitamin A, C and folic acid. Relish this Spicy Broccoli Subzi hot and fresh.
Spicy Broccoli Subzi recipe - How to make Spicy Broccoli Subzi
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
3 cups broccoli florets
2 tbsp roasted chana dal (daria)
2 tbsp urad dal (split black lentils)
2 tsp cumin seeds (jeera)
1 bayleaf (tejpatta)
1/2 cup finely chopped onions
salt to taste
3/4 tsp chilli powder
1/2 tsp garam masala
- Method
- Combine the roasted chana dal, urad dal and 1 tsp of cumin seeds in a small non-stick pan and dry roast on a medium flame for 4 to 5 minutes.
- Cool and blend in a mixer along with 1 cup of water till smooth. Keep aside.
- Heat a deep non-stick pan on a medium flame and when it is hot, add the remaining 1 tsp of cumin seeds and bayleaf and dry roast on a medium flame for 30 seconds.
- Add the onions and dry roast on a medium flame for 2 to 3 minutes.
- Add the broccoli and salt, mix well and cook on a medium flame for 2 minutes.
- Add ½ cup of water, cover with a lid and cook on a medium flame for 8 to 10 minutes, while stirring occasionally.
- Add the chilli powder, garam masala and ½ cup of water, mix well and cook on a medium flame for 1 minute.
- Add the roasted chana dal-ural dal mixture and 1½ cups of water, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
- Serve hot.
| Energy | 45 cal |
| Protein | 3.3 g |
| Carbohydrates | 8 g |
| Fiber | 1.6 g |
| Fat | 0.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 1000.8 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 38.2 mg |
| Folic Acid | 30.8 mcg |
| Calcium | 54.1 mg |
| Iron | 0.7 mg |
| Magnesium | 10.4 mg |
| Phosphorus | 67.6 mg |
| Sodium | 11.6 mg |
| Potassium | 196.2 mg |
| Zinc | 0.3 mg |
Very unusual masala of chana dal, urad dal and cumin seeds to thicken the gravy. Though broccoli is a low cal high protein veggie, but since my family doesn''t like it very much I added other mixed veggies too. With hot phulkas and raita, it made a great meal.