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Wash and cut the vegetables
Wash broccoli and potatoes and chop them.
- Serving Size 1 Small Cup (100 g)
- Calories124.4 kcal
- Carbs12.5 g (50.1 kcal)
- Protein2.4 g (9.5 kcal)
- Fats7.2 g (64.8 kcal)
Broccoli Urulaikkizhangu Poriyal recipe
Broccoli Urulaikkizhangu Poriyal is a good source of potassium, dietary fiber, copper, vitamin B6, beta carotene, and an excellent source of vitamin C, vitamin D, and vitamin E. It helps boost immunity and reduce inflammation.
Cooking time: 20 minutes
Serves: 3 persons
Ingredients
Potato
150 Grams
Broccoli raw
100 Grams
Curry leaves
5 Grams
Turmeric powder
1 Tea Spoon
Mustard seeds
1 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
50 Milliliter
Red chilli powder
1 Tea Spoon
Instructions
1
2
Cook the potatoes
Heat oil in Kadai, add the mustard seeds, curry leaves and allow them to crackle. Add the cut potatoes, sprinkle salt and stir fry them until cooked through. Cover the pan while the potatoes are cooking, so the steam created will make them cook faster.
3
Keep the potatoes aside
Once the potatoes are done, add the turmeric powder and red chili powder. Saute till the spices get well coated into the potatoes. Once done, turn off the heat and transfer the potatoes to a dish and keep them aside.
4
Cook the broccoli florets
In the same kadai, heat a teaspoon of oil and add the cut broccoli florets. Sprinkle some salt and stir fry until the broccoli is just about cooked through. Add little water, cover the pan while cooking so the steam created makes the broccoli cook faster.
5
Mix broccoli and potato
Once the broccoli is cooked through, stir in the roasted potatoes. Check the salt and spices, accordingly. Serve the Broccoli and Potato stir fry along with steamed rice.
Nutrition Label
Broccoli Urulaikkizhangu Poriyal
- Serving Size1 Small Cup (100 g)
- Calories124.4 kcal
- Carbs12.5 g
- Fiber2.6 g
- Sugar1.3 g
- Protein2.4 g
- Fat7.2 g
- Saturated fat1.5 g
- Mono unsaturated fat2.7 g
- Poly unsaturated fat2.4 g
- Cholesterol1.3 mg
- Sodium376.2 mg
Glycemic Index
40 Low
Low glycemic impact due to fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Add a protein source like dal, paneer, or yogurt
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Broccoli Urulaikkizhangu Poriyal | Alura cipasa bhajuna | Batatayachi chips fry | Potato chips fry |
|---|---|---|---|---|
| Calories | 124.4 kcal | 251.6 kcal | 251.6 kcal | 251.6 kcal |
| Carbs | 12.5 g | 17.5 g | 17.5 g | 17.5 g |
| Protein | 2.4 g | 1.8 g | 1.8 g | 1.8 g |
| Fat | 7.2 g | 19.4 g | 19.4 g | 19.4 g |
| Fiber | 2.6 g | 1.9 g | 1.9 g | 1.9 g |
| Sugar | 1.3 g | 1.3 g | 1.3 g | 1.3 g |
| Sodium | 376.2 mg | 757.3 mg | 757.3 mg | 757.3 mg |
| Cholesterol | 1.3 mg | 2.4 mg | 2.4 mg | 2.4 mg |
