Experience the perfect blend of health and taste with this exotic broccoli with turmeric and tomatoes recipe. The cruciferous broccoli combines with the potent turmeric and juicy tomatoes, enriching your palate while providing numerous health benefits. Simple yet packed with flavors, this vegan dish is ideal for a quick weekday dinner or a casual weekend lunch.
Photos of Broccoli with Turmeric and Tomatoes Recipe
This recipe uses simple ingredients that are readily available in most supermarkets. Turmeric, a potent spice with an earthy flavor, may not be a staple in every kitchen, but is easily found in the spice aisle of supermarkets. Fresh broccoli can be found in the vegetable section, while tomatoes, a common ingredient, are available in various types, offering you the freedom to choose based on your preference.
Ingredients for Broccoli with Turmeric and Tomatoes
Cooking oil: Used to sauté the onions and mix the ingredients evenly.
Onions: Add a sweet and tangy taste to the dish.
Turmeric: Gives the dish its unique earthy flavor and rich yellow color.
Broccoli: The healthful green vegetable that forms the crux of the dish.
Tomatoes: Adds a tangy flavor and juiciness to complement the other ingredients.
One reader, Boote Wegner says:
This broccoli with turmeric and tomatoes recipe is a game-changer! The flavors blend perfectly, and the dish is bursting with color and nutrients. It's a delightful way to enjoy broccoli, and the turmeric adds a lovely warmth to the dish. A must-try for anyone looking to add more veggies to their diet!
Cooking Techniques Required for This Broccoli Recipe
How to sauté onions: Heat the oil in a large, deep frying pan over moderate heat. Add the onions and cook, covered, stirring occasionally, for 5 minutes. Uncover and cook, stirring occasionally, until the onions are very soft, about 5 minutes longer.
How to simmer broccoli with turmeric and tomatoes: Stir in the turmeric to coat the onions. Then, add the broccoli, tomatoes, water, and salt. Bring the mixture to a simmer, then reduce the heat and simmer, covered, until the broccoli is tender, about 10 minutes.
How To Make Broccoli with Turmeric and Tomatoes
Enjoy an easy fiber-rich dish in just 30 minutes! Tender broccoli is stir-fried in turmeric and tomatoes for quick broccoli with turmeric recipe.
Serves:
Ingredients
- 2tbspcooking oil
- 2onions,cut into thin slices
- ¾tspturmeric
- 1½lbsbroccoli,(about 2 large stalks), stem peeled and cut crosswise into ¼-inch slices, tops cut into florets
- 1cupdiced tomatoes,(from 1 15 oz can), drained
- ⅓cupwater
- ¾tspsalt
Instructions
-
In a large, deep frying pan, heat the oil over moderate heat. Add the onions and cook, covered, stirring occasionally, for 5 minutes. Uncover and cook, stirring occasionally, for about 5 minutes longer until the onions are very soft.
-
Stir in the turmeric to coat the onions. Stir in the broccoli, tomatoes, water, and salt and bring to a simmer. Reduce the heat and simmer, covered, for about 10 minutes until the broccoli is tender.
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Serve and enjoy.
Nutrition
- Calories: 156.07kcal
- Fat: 7.86g
- Saturated Fat: 0.64g
- Trans Fat: 0.03g
- Monounsaturated Fat: 4.48g
- Polyunsaturated Fat: 2.11g
- Carbohydrates: 19.59g
- Fiber: 6.75g
- Sugar: 7.09g
- Protein: 6.01g
- Sodium: 564.60mg
- Calcium: 115.93mg
- Potassium: 755.15mg
- Iron: 2.03mg
- Vitamin A: 64.73µg
- Vitamin C: 163.92mg
Helpful Technique for Perfecting This Broccoli Dish
When cooking with turmeric, it's important to remember that it can easily stain your utensils and countertops. To avoid this, you can use a dark-colored or non-stick pan for cooking. Also, turmeric's flavor is best released when it's cooked with a bit of fat, like the oil used in this recipe. So, always try to incorporate it into the oil or fat in your dish before adding the rest of the ingredients. This will ensure that the flavor is evenly distributed throughout the dish.
Time-Saving Tips for Preparing Broccoli with Turmeric and Tomatoes
Plan ahead: Prep your ingredients and tools before starting. This will help you work more efficiently and avoid any last-minute rushes.
Multi-task: Look for opportunities to cook multiple components simultaneously, such as chopping vegetables while something is simmering.
Use pre-cut ingredients: Save time by using pre-cut broccoli and canned tomatoes, if available, to cut down on prep work.
Streamline cleanup: Clean as you go to minimize the mess and make the post-cooking cleanup much quicker.
Invest in quality tools: Sharp knives and efficient kitchen gadgets can significantly speed up your cooking process.
Substitute Ingredients For Broccoli with Turmeric and Tomatoes Recipe
cooking oil - Substitute with olive oil: Olive oil can add a rich, fruity flavor to the dish and is a healthier alternative to cooking oil.
onions - Substitute with shallots: Shallots have a milder and sweeter flavor compared to onions, adding a delicate taste to the dish.
turmeric - Substitute with cumin: Cumin can provide a warm and earthy flavor similar to turmeric, adding depth to the dish.
broccoli - Substitute with cauliflower: Cauliflower has a similar texture and can absorb flavors well, making it a great substitute for broccoli in this recipe.
tomatoes - Substitute with red bell peppers: Red bell peppers can add a sweet and slightly smoky flavor, complementing the dish as a substitute for tomatoes.
water - Substitute with vegetable broth: Vegetable broth can enhance the overall flavor of the dish and add depth, replacing the need for water.
salt - Substitute with soy sauce: Soy sauce can add a savory and umami flavor to the dish, enhancing the overall taste.
Best Way to Present Broccoli with Turmeric and Tomatoes
Elevate the broccoli: Arrange the cooked broccoli in a neat and visually appealing manner on the plate, ensuring each floret is showcased beautifully.
Garnish with tomato concasse: Add a small spoonful of tomato concasse on top of the broccoli for a burst of color and flavor. The vibrant red of the tomatoes will contrast beautifully with the green broccoli.
Drizzle with turmeric-infused oil: Create a delicate drizzle of turmeric-infused oil around the edge of the plate to add a touch of elegance and a hint of aromatic flavor to the dish.
Sprinkle with microgreens: Lightly sprinkle the dish with a few carefully placed microgreens to add a pop of freshness and a touch of sophistication to the presentation.
Use a minimalistic plate: Opt for a simple, white, or neutral-toned plate to allow the vibrant colors of the dish to take center stage and create a visually stunning presentation.
Essential Kitchen Tools for Making This Broccoli Dish
Large, deep frying pan: A large, deep frying pan is essential for cooking the broccoli with turmeric and tomatoes. It provides ample space for the ingredients to cook evenly and allows for easy stirring.
Cooking oil: Cooking oil is used for sautéing the onions and adding flavor to the dish. It helps prevent the ingredients from sticking to the pan and adds richness to the overall flavor.
Food processor: A food processor can be used to chop the onions and tomatoes quickly and efficiently, saving time and effort in the preparation process.
Mixing spoon: A mixing spoon is necessary for stirring the ingredients together and ensuring even distribution of flavors throughout the dish.
Knife: A knife is essential for prepping the broccoli, allowing for precise cutting and trimming to ensure the pieces are uniform in size for even cooking.
Cutting board: A cutting board provides a stable surface for chopping and prepping the vegetables, ensuring safety and cleanliness in the kitchen.
Measuring cup: A measuring cup is used to accurately portion the water needed for cooking the broccoli and tomatoes, ensuring the right balance of moisture in the dish.
Lid: A lid for the frying pan is essential for covering the dish while simmering, allowing the broccoli to steam and cook through, while also retaining moisture and flavors.
Storage and Freezing Instructions for Broccoli with Turmeric and Tomatoes
- Let the broccoli with turmeric and tomatoes cool completely before storing or freezing.
- For short-term storage, transfer the cooled dish into an airtight container and refrigerate for up to 3-4 days.
- To freeze the dish:
- Divide the cooled broccoli with turmeric and tomatoes into portion-sized freezer-safe containers or resealable bags.
- Remove as much air as possible from the bags before sealing to prevent freezer burn.
- Label the containers or bags with the dish name and date of freezing.
- Place the containers or bags in the freezer, ensuring they lie flat for even freezing.
- Frozen broccoli with turmeric and tomatoes can be stored for up to 2-3 months.
- To reheat the frozen dish:
- Thaw the frozen broccoli with turmeric and tomatoes in the refrigerator overnight.
- Transfer the thawed dish to a microwave-safe container and heat in the microwave, stirring occasionally, until heated through.
- Alternatively, reheat the thawed dish in a saucepan over medium heat, stirring occasionally, until heated through and the broccoli is tender.
- Note that the texture of the broccoli may be slightly softer after freezing and reheating, but the flavors will still be delicious.
How To Reheat Leftover Broccoli with Turmeric and Tomatoes
Reheat in a skillet or sauté pan over medium heat. Add a splash of water or vegetable broth to the pan to help steam the broccoli and prevent it from drying out. Stir occasionally until heated through, about 5-7 minutes.
For a quick and easy method, reheat in the microwave. Place the leftover broccoli with turmeric and tomatoes in a microwave-safe dish, cover with a damp paper towel, and microwave on high for 1-2 minutes, or until heated through. Stir halfway through to ensure even heating.
If you prefer a crispy texture, reheat the leftovers in the oven. Preheat the oven to 350°F (175°C). Spread the broccoli mixture on a baking sheet lined with parchment paper. Bake for 10-15 minutes, or until heated through and slightly crispy on the edges.
For a flavorful twist, add some grated cheese, such as cheddar or parmesan, on top of the leftovers before reheating in the oven. This will create a delicious, melty cheese topping that complements the turmeric and tomato flavors.
If you have leftover rice or quinoa, reheat the broccoli mixture together with the grains in a skillet or sauté pan. This creates a satisfying and wholesome meal that combines the flavors and textures of the leftovers.
Interesting Fact About Broccoli with Turmeric and Tomatoes
Broccoli with turmeric and tomatoes is a nutritious and flavorful dish that combines the health benefits of broccoli and turmeric with the tangy taste of tomatoes. This dish is rich in antioxidants, vitamins, and minerals, making it a great addition to a healthy diet. Additionally, the combination of turmeric and tomatoes provides anti-inflammatory properties, which can be beneficial for overall health. Enjoy this delicious and nutritious dish as a side or main course to add a burst of flavor and nutrients to your meal.
Is Making Broccoli with Turmeric and Tomatoes at Home Cost-Effective?
This broccoli with turmeric and tomatoes recipe is highly cost-effective for a household. Broccoli and tomatoes are affordable and readily available, making this dish budget-friendly. The addition of turmeric enhances the flavor and provides numerous health benefits. The approximate cost for a household of 4 people is around $10, making it an economical choice. The overall verdict for this recipe is 9/10, considering its affordability, nutritional value, and delicious taste.
Is This Broccoli Recipe Healthy or Unhealthy?
The broccoli with turmeric and tomatoes recipe is a healthy dish that offers several nutritional benefits:
- Broccoli is a nutrient-dense vegetable, rich in vitamins C and K, folate, and fiber. It also contains potent antioxidants like sulforaphane, which may help reduce inflammation and protect against certain cancers.
- Turmeric is a spice known for its anti-inflammatory properties, thanks to its active compound, curcumin. It may help improve brain function, lower the risk of heart disease, and even have anticancer effects.
- Tomatoes are an excellent source of lycopene, a powerful antioxidant that may help protect against heart disease and certain cancers. They also provide vitamin C and potassium.
- The recipe uses a moderate amount of oil for cooking, which is essential for absorbing fat-soluble nutrients like lycopene in tomatoes.
To further enhance the nutritional value of this dish, consider the following suggestions:
- Use a heart-healthy oil like olive oil or avocado oil instead of generic cooking oil.
- Add more colorful vegetables to the mix, such as red bell peppers or carrots, to increase the variety of nutrients and antioxidants.
- Include a source of lean protein, like tofu or chickpeas, to make the dish more balanced and satisfying.
- Experiment with additional spices and herbs, such as garlic, ginger, or cilantro, to boost flavor and potential health benefits without adding calories.
- Serve the broccoli dish alongside whole grains like quinoa or brown rice to add more fiber and complex carbohydrates to your meal.
Editor's Opinion on This Broccoli, Turmeric, and Tomato Recipe
This recipe for broccoli with turmeric and tomatoes is a delightful combination of flavors and textures. The use of turmeric adds a warm and earthy note, complementing the freshness of the broccoli and the sweetness of the tomatoes. The cooking method ensures that the broccoli retains its vibrant color and crisp-tender texture. The dish is well-seasoned with a perfect balance of salt, and the onions add a savory depth to the overall flavor profile. It's a simple yet satisfying dish that would make a wonderful addition to any meal.
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Why trust this Broccoli with Turmeric and Tomatoes Recipe:
This recipe offers a delightful combination of broccoli with the warm, earthy flavor of turmeric and the juicy sweetness of tomatoes. The use of cooking oil and onions adds depth and richness to the dish. The careful cooking process ensures that the broccoli retains its vibrant color and crisp texture, while the turmeric infuses the dish with its distinct aroma and health benefits. The addition of salt enhances the overall flavor profile. Trust in the harmonious blend of these fresh, wholesome ingredients to create a satisfying and nutritious meal.
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