indianEasyvegetariangluten freenut freesoy free
Broccoli Stir-fry
RATING
0.0/5
TASTE SCORE
8/10
A quick and healthy Indian-style stir-fry featuring tender broccoli florets and soft paneer cubes, tossed in aromatic spices. A perfect light, high-protein dinner ready in under 30 minutes.
SERVINGS
4
INGREDIENTS
For 4 servings
NUTRITION · PER SERVING
169
169
CALORIES · 1 SERVING
Protein6g · 14%
Carbs6g · 14%
Fat14g · 75%
Fiber1g
Sugar2g
Saturated fat4g
Cholesterol20mg
Sodium17mg
Potassium198mg
Phosphorus108mg
METHOD · 6 STEPS
Prepare the vegetables and paneer.
Wash the broccoli and cut it into bite-sized florets. Chop the onion and tomato. Cut the paneer into small cubes and slit the green chilies.
Sauté the aromatics.
- Heat mustard oil in a pan or kadai over medium heat until it's slightly smoking.
- Add the cumin seeds and let them splutter.
- Add the chopped onion and sauté for 2-3 minutes until translucent.
- Add the ginger-garlic paste and green chilies, and cook for another minute until the raw smell disappears.
TIPHeating mustard oil well is important to remove its pungent raw flavor.Cook the masala base.
- Add the chopped tomatoes, turmeric powder, coriander powder, and salt.
- Mix well and cook for 3-4 minutes, until the tomatoes turn soft and mushy.
Cook the broccoli.
- Add the broccoli florets to the pan and toss to coat them well with the masala.
- Sprinkle 2 tablespoons of water, cover the pan, and cook on low-medium heat for 5-7 minutes.
- Cook until the broccoli is tender but still has a slight crunch. Avoid overcooking.
TIPDon't add too much water, as the broccoli will release its own moisture. We want a stir-fry, not a curry.Add paneer and finish.
- Uncover the pan, add the paneer cubes and garam masala.
- Gently toss everything together and cook for 1-2 minutes until the paneer is heated through.
Garnish and serve.
Turn off the heat, garnish with freshly chopped coriander leaves, and serve hot.
PRO TIPS
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a crunchier texture, you can lightly pan-fry the paneer cubes in a little oil until golden brown before adding them to the stir-fry.
- 2Do not overcook the broccoli. It should be vibrant green and crisp-tender for the best taste and nutrition.
- 3Feel free to add other vegetables like carrots, bell peppers, or peas along with the broccoli.
- 4A squeeze of lemon juice at the end can brighten up the flavors of the dish.
QUESTIONS?
Frequently asked questions
Yes, this broccoli stir-fry is very healthy. It's rich in Vitamin C and K from broccoli, high in protein from paneer, and contains anti-inflammatory compounds from spices like turmeric and ginger. It's a great low-carb, balanced meal.



