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–+ servings

Grab and Go – DIY Broccoli Bites

Luke Coutinho (Designed by Priyanka Vithlani, Meal Planning Analyst)
Call it a lone hero or a hated crusader, it is often leftover on many plates. Little do people know that this green vegetable is a superfood loaded with key nutrients and glucoraphanin compounds which reduce inflammation and provide a multitude of skin benefits too. Try these DIY quick and easy broccoli crunch bites. An easy grab-and-go snack, these promise mouth-watering flavors and nutrition bite after bite.
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Prep Time 25 minutes
Cook Time 5 minutes
Total Time 30 minutes
Course Appetizer, Side Dish
Cuisine Indian
Servings 12
Calories 62.3 kcal

Ingredients
  

  • 1 cup broccoli, roasted and chopped
  • ⅔ cup green peas
  • ½ cup onions
  • 1 tsp cumin powder, jeera
  • ¼ cup tomato
  • 1 tbsp ginger garlic paste
  • 2 tbsp coriander, chopped
  • 1 tsp chili powder
  • ¼ tsp turmeric powder
  • ½ tbsp garam masala powder
  • ½ cup sattu flour, use as required
  • ½ tbsp A2 ghee

Instructions
 

  • Semi-crush the green peas using the blender and mash well.
  • Roast the broccoli and mash.
  • Heat a few drops of ghee, add cumin followed by onion and sauté.
  • Once slightly translucent, add the ginger garlic paste, chili powder, and turmeric powder. Sauté these well.
  • Add the tomatoes next. Mix in the broccoli and green peas.
  • Add the rest of the ingredients and check the seasoning.
  • Once it has cooled, add sattu and mix well so the moisture is out and it can form a Tikki.
  • Roast the tikki in a pan with few drops of ghee.
  • Serve with mint chutney.

Notes

  • Carotenoid-rich broccoli stimulates collagen production and helps reduce wrinkles.
  • It is rich in sulforaphane and offers anti-cancer and anti-estrogenic activity.
  • NMN (nicotinamide mononucleotide) and glucoraphanin, an active substance in broccoli, help renew skin and give it a natural glow.
  • Green peas are a rich source of protein, Vitamin C, and niacin and contain flavonoids, catechin, epicatechin, and alpha-carotene that reduce fine lines.
Power tip
  • Overcooking cruciferous vegetables reduces the level of sulforaphane, their most beneficial bioactivated compound. So, it is best to steam or roast them.
  • A study found that cutting broccoli florets into small pieces and leaving them for about 90 minutes before cooking increases sulforaphane levels!
  • Adding powdered mustard seeds while cooking can boost sulforaphane levels in cruciferous vegetables.
Variations
  • You can alternate broccoli with cauliflower or cabbage if it is not available.
    Check out this Broccoli Soup.

Nutrition

Calories: 62.3kcalCarbohydrates: 4.35gProtein: 2.3gFat: 2.4g
Keyword traditional
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