Broccoli Stir fry

Broccoli stir-fry

This broccoli stir-fry delivers the taste of Sicily!

There are a lot of ways you can enjoy broccoli world wide, and this stir fry could become your new favorite!
Packed with fibers and a wonderful flavor, this recipe is perfect also for making pasta.

I actually love broccoli (I love veggies in general) and I always look for new recipes to try. More so when they’re from a totally different cuisine (I do cook a lot of Mediterr-asian recipes).
This broccoli stir fry is super easy and you won’t need special ingredients that are difficult to find. Actually you only need broccoli, raisins, pine nuts  (cashews or almonds will do as well) extra virgin olive oil and onion.

Broccoli stir fry

Broccoli stir fry: health benefits

Broccoli contain a very special compound called sulphoraphane. This compound is has proven to be effective in fighting and preventing different types of cancer. It inhibits the proliferation of tumors. Suphoraphane is also helpful for people suffering from diabetes, it helps in preventing neurodegenerative diseases and is anti-oxidant and anti-inflammatory.

The power of this compound, along with the high fiber content makes broccoli a real super food. Moreover when you pair it with raisins and pine nuts you’ll get also protein, good fats and vitamins.

Don’t throw the stalk!

Usually broccoli are sold in florets, however if you can get your hands on fresh whole broccoli from the farmers market it would be definitely better. At the famers market in Italy, usually broccoli are sold whole, as you can see in the picture below. with stalk and leaves attached.
Both leaves and stalk are incredibly good and full of nutrients. Actually the stem of the broccoli contains twice the amounts of sulphoraphane than the florets. And the leaves are perfect for stir frying, to add to soups and to fill pizza or a savory pie. Check Dr. Li’s Video to know more about the benefits of Broccoli.

Broccoli whole

Ingredients for 4 servings

  • 500gr of broccoli
  • 40gr of raisins
  • 40gr of pine nuts, cashews or almonds
  • 1/2 onion
  • salt and pepper to taste
  • chilli pepper to taste (optional)
  • anchovies (optional)

How to cook broccoli stir fry

Step 1 
Wash the broccoli and cut into bite-sized pieces. Finley chop the onion.

Step 2
Heat a pan on medium, add the olive oil and the onion, sauté for a couple of minutes then add the raisins and the pine nuts. Add chili pepper now if you like it. If you want to use the anchovies, this is the perfect time to add them to the pan.

Step 3
Add the broccoli, salt and pepper and cover with a lid. Cook for 8/10 minutes until the broccoli are tender. Mix from time to time to make sure they don’t stick. If you like broccoli on the crisper side, cook a bit less.

Pasta with broccoli stir fry

While you can serve this as a side dish for meat, fish, you can also use it to make pasta. Boil the pasta as you would normally, then drain it just a minute before the time indicated in the package and stir fry with the broccoli in the pan along with a quarter cup of the cooking water.