Clearcals

Serving Size 1 Small Cup (100 g)
Calories92.8 kcal
Carbs7.1 g (28.4 kcal)
Protein3.1 g (12.4 kcal)
Fats5.8 g (52.0 kcal)

Tali hui hari phool gobi recipe

Name: Tali hui hari phool gobi
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 3
Ingredients: 250 Grams of Broccoli raw; 1 Table Spoon of Coriander leaves; 0.5 Tea Spoon of Cumin seeds; 0.5 Tea Spoon of Mustard seeds; 1 Table Spoon of Rice bran oil; 0.5 Tea Spoon of Salt; 1 Table Spoon of Ginger garlic paste; 0.5 Tea Spoon of Red chilli powder

Tali hui hari phool gobi is a good source of dietary fiber, folate, vitamin B6, vitamin E, sulforaphane, and an excellent source of vitamin C. It helps manage diabetes and reduces inflammation.

Cooking time: 15 minutes

Serves: 3 persons

Ingredients

Broccoli raw

250 Grams

Coriander leaves

1 Table Spoon

Cumin seeds

0.5 Tea Spoon

Mustard seeds

0.5 Tea Spoon

Rice bran oil

1 Table Spoon

Salt

0.5 Tea Spoon

Ginger garlic paste

1 Table Spoon

Red chilli powder

0.5 Tea Spoon

Instructions

Chopping

Chop the broccoli into small florets. Note: To maximize the amount of sulforaphane produced in the broccoli florets, chop the broccoli and keep it aside for at least 40 minutes or sprinkle a pinch of mustard powder on the chopped pieces, mix well and keep them aside for 10 minutes.

Cooking

Heat the oil in a nonstick pan. Add mustard seeds, cumin seeds, and ginger garlic paste. Once the seeds splutter add the chopped broccoli florets. Cover the pan with a lid and let the broccoli cook for 15 minutes, while stirring occasionally. After the broccoli florets ooze out moisture and shrink in size add salt and red chili powder. Mix well and cook the ingredients for 15 more minutes.

Serve

Garnish with coriander leaves and serve the stir fry with steamed rice or roti.

Nutrition Label