17/05/2025

LYFE SATURDAY | MAY 17, 2025

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Stir-fried broccoli with garlic and soy. – PIC FROM YOUTUBE @ SPINE N PANS

Broccoli cheese bites are great as snacks or party appetisers. – PIC FROM YOUTUBE @PARTY PLAN

Broccoli fried rice is satisfying and easy to make. – PIC FROM YOUTUBE @GARIMA KITCHEN

B ROCCOLI is often hailed as a nutritional powerhouse and for good reason. Rich in vitamins C and K, fibre and antioxidants, this humble green veggie can do wonders for your overall health. But beyond its health benefits, broccoli is incredibly useful in the kitchen and it can be the star of many flavourful dishes. Here are seven broccoli-based recipes for everyday meals. Creamy broccoli soup Warm, smooth and soul-soothing, this comforting soup is good for rainy days or when you are craving something nourishing and simple. Ű BY THASHINE SELVAKUMARAN 2 garlic cloves, minced 1 medium potato, diced 2 cups broccoli florets 3 cups vegetable stock Salt and pepper to taste A splash of milk or cream (optional) Instructions 1. Heat olive oil in a pot and saute onion and garlic until fragrant. 2. Add the potato and broccoli, cook for 5 minutes. 3. Pour in the stock and bring to a boil. Reduce heat and simmer until veggies are soft. 4. Blend the soup until smooth, then season with salt and pepper. 5. Stir in milk or cream for added richness and serve hot. Stir-fried broccoli with garlic & soy A classic Asian-style side dish that is fast, flavourful and great with steamed rice or noodles. 3 cups broccoli florets 3 garlic cloves, sliced 2 tablespoons light soy sauce 1 teaspoon sesame oil A pinch of sugar Toasted sesame seeds (optional) Instructions 1. Heat oil in a wok or pan, then add garlic and stir-fry until golden. 2. Add broccoli and stir-fry for 2–3 minutes. 3. Splash in soy sauce, sugar and a bit of water. Cover and cook until broccoli is tender-crisp. 4. Drizzle with sesame oil and sprinkle with sesame seeds before serving. Broccoli cheese bites These crispy, cheesy bites are great as snacks or party appetisers. Ingredients 2 cups cooked, chopped broccoli 1 egg ½ cup breadcrumbs Ingredients 1 tablespoon olive oil 1 onion, chopped Ingredients 1 tablespoon vegetable oil

Broccoli and chickpea curry. – PIC FROM YOUTUBE @VEGAN COCOTTE

Creamy broccoli soup: Smooth and comforting for chilly evenings, packed with nutrients and a hint of creaminess.

½ cup shredded cheddar ¼ cup grated parmesan Salt and pepper to taste Instructions 1. Mix all ingredients in a bowl until well combined. 2. Shape mixture into small bite-sized balls or patties. 3. Place on a lined baking tray and bake at 180°C for 15–20 minutes or until golden. 4. Serve with a dip of your choice. Broccoli fried rice A great way to use up leftovers, this wholesome fried rice features broccoli as the star and is a quick one-pan meal. Ingredients 2 cups cooked rice (preferably day-old) 1 cup chopped broccoli 1 egg (optional) 2 tablespoons soy sauce 1 tablespoon oil 1 garlic clove, minced Spring onions for garnish Instructions 1. Heat oil in a pan, saute garlic, then add broccoli and stir-fry for Broccoli boost o Wholesome dishes that make most out of this green veggie

Broccoli pesto pasta has a creamy texture and zesty finish. – PIC FROM YOUTUBE @ CHOP HAPPY

6. Serve with extra parmesan and chilli flakes, if desired. Broccoli & egg muffins Perfect for breakfast on-the-go or as a meal-prep snack, these protein-packed muffins combine broccoli and eggs into a savoury, handheld bite. Ingredients 1 cup finely chopped broccoli (lightly steamed) 4 eggs ¼ cup milk ¼ cup shredded cheese (cheddar or mozzarella) Salt and pepper to taste Optional: chopped tomatoes, onions or herbs Instructions 1. Preheat oven to 180°C and grease a muffin tin. 2. In a bowl, whisk eggs and milk. Stir in broccoli, cheese and optional add-ins. 3. Pour the mixture evenly into muffin cups. 4. Bake for 15–20 minutes or until the egg is set and golden on top. 5. Let cool slightly before removing. Enjoy warm or cold. Healthy eating does not have to be boring. With just a few pantry staples and fresh broccoli, you can create delicious, nourishing meals. Try them and rediscover this everyday vegetable in exciting new ways.

Broccoli and egg muffins combine protein and greens in every savoury bite. – PICS FROM YOUTUBE @ALL RECIPES

2–3 minutes. 2. Push to one side, crack in the egg and scramble it. 3. Add the rice and soy sauce, stir everything together until heated through. 4. Garnish with spring onions before serving. Broccoli & chickpea curry This plant-based curry is hearty, protein-rich and bursting with spices. It is a great dish to pair with rice or flatbread.

4. Cook for 10–12 minutes until broccoli is tender and curry thickens slightly. 5. Serve warm with rice or roti. Broccoli pesto pasta This green pasta is a twist on classic pesto, using broccoli to create a creamy, nutrient-rich sauce that is ideal for a quick lunch or dinner. Ingredients 2 cups broccoli florets 1 cup fresh basil leaves 2 garlic cloves ¼ cup grated parmesan ¼ cup olive oil Juice of ½ lemon Salt and pepper to taste 250g cooked pasta of your choice Extra parmesan and chilli flakes (optional) Instructions 1. Steam or boil broccoli until just tender. Let it cool slightly. 2. In a blender or food processor, combine broccoli, basil, garlic, parmesan, lemon juice and olive oil. 3. Blend into a smooth paste. 4. Season with salt and pepper. 5. Toss the pesto with warm pasta until well coated.

Ingredients 1 tablespoon oil 1 onion, chopped

2 garlic cloves, minced 1 teaspoon grated ginger 1 tablespoon curry powder 1 can chickpeas, drained 2 cups broccoli florets 1 cup coconut milk Salt to taste

Instructions 1. Heat oil in a pot and saute onion, garlic and ginger until fragrant. 2. Stir in curry powder and chickpeas, cook for a minute. 3. Add broccoli and coconut milk, bring to a simmer.