BROCCOLI CASHEW STIR-FRY
This easy lightened-up 15-Minute Healthy Broccoli Cashew Stir-Fry a satisfying 15-minute weeknight meal! A healthy oil-free stir-fry with fresh flavors of garlic & ginger. (Vegan, gluten-free, oil-free)
All you need is 7 simple ingredients, and less than 20 minutes to make this satisfying Cashew Broccoli Stir-Fry! Sweet, garlicky stir-fried broccoli, cashews, and chunky cubes of fried tofu on a bed of whole wheat couscous. The light sauce is a mix of vegan butter, brown sugar, soy sauce, and lemon juice. It’s simple but it works.
Before sharing the ingredients and the methods of this dish, I provide you some information about broccoli and cashew- the two main ingredients of this dish.
What you need to know about broccoli?
Broccoli puts much more than colour and crunch on your plate. It’s a source of different nutrients, including vitamin C, calcium, and fibre. One serving of broccoli is ½ cup (125 mL) or about 5 broccoli florets and contains 54 milligrams (mg) of vitamin C, 33 mg of calcium, and about 2 grams of fibre.
Is a broccoli a vegetable?
The head, or flower, vegetables include artichokes, broccoli, and cauliflower. The fruits commonly considered vegetables by virtue of their use include cucumbers, eggplant, okra, sweet corn, squash, peppers, and tomatoes.
What is the healthiest way to eat broccoli?
Cooking (Or Not Cooking) Broccoli To Protect Its Nutritional Riches : The Salt Cooking broccoli too long destroys the beneficial enzyme that breaks down chemicals into cancer fighters. The best way to eat it is raw or steamed for just two to three minutes, a nutrition expert says. What benefits do cashew have?
Cashews are low in sugar and rich in fiber, heart-healthy fats, and plant protein. They’re also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.
What is unique about a cashew?
The cashew is a boxing glove shape nut that grows at the end of the cashew apple. Unlike other nuts, cashews don’t grow within the fruit, it grows on the outside and hangs from the bottom of the apple.
Which place is famous for cashew nuts?
Maharashtra: Maharashtra ranks on top in terms of cashew nut production. About 225.0 thousand tonnes of cashews are produced here on an average every year.
As all I shared above, broccoli and cashew are super-food. Now let’s check what ingredients we need to prepare for this dish.
Ingredients
- 1 small yellow onion
- 3-4 cloves garlic
- 1 large head broccoli (10 oz. florets, about 4 cups)
- 1 Tbsp. freshly grated ginger (about a 1 inch piece)
- 1 cup roasted cashews
- 2-3 Tbsp. tamari (or soy sauce)
- Sesame seeds for topping
Instructions
- Begin cooking your rice or quinoa if using. (Or do this ahead of time so it’s ready to go.)
- Meanwhile, thinly slice onion.
- In a large skillet over medium-high heat, sauté onion for 8-10 minutes
- Meanwhile, mince garlic and grate ginger.
- When onion is translucent, add garlic, ginger, and broccoli. Stir.
- Add 1/4 cup water (or vegetable broth), cover, and let broccoli steam for 5 minutes, stirring occasionally
- Add cashews and tamari. (Start with 2 Tbsp. tamari and add more as desired.)
- Stir well and heat another 2-3 minutes or until broccoli is desired tenderness.
- Serve sprinkled with sesame seeds over a warm bed of rice or quinoa.
Some tips for this recipe:
- Cashews: I don’t recommend raw cashews for this recipe. (I use organic dry roasted/salted.) Roasted adds another beautiful layer of flavor I highly recommend.
- Garlic + ginger: I love these flavors, so I usually add a little more than what’s noted. Feel free to do the same if you’re similar.
- Veggies: The recipe is cashew-heavy, but you could easily reduce them and include other additions. Mushrooms, zucchini, snow peas, bok choy, carrots, bell pepper, tofu, green onions, etc.
- For gluten-free: Use tamari.
- Estimated nutritional content calculated without the rice/quinoa/noodles for serving.
Frequently answered questions
- When should I stop eating this dish?
Broccoli is packed with nutrients, but it can also potentially interfere with your thyroid function. If you have hypothyroidism (underactive thyroid), you may have been told to avoid cruciferous vegetables — such as kale, cauliflower, broccoli, cabbage, and Brussels sprouts.
- Is it ok to this dish everyday?
Yes, in moderation. While cashews are lower in fiber and higher in carbs than most nuts, they’re still a protein-packed snack loaded with healthy fats and antioxidants. Research shows that people who regularly eat nuts are more likely to maintain a healthy weight than those who don’t.
- How do you store leftovers?
Store foods in clean, food-grade containers. Cool leftovers in the fridge in a container less than 3 inches deep. A standard 13 x 9 pan works well for cooling. Once cooled, you can repackage in clean containers and refrigerate or freeze. Store the leftovers in the fridge for up to 3 days.
- I believe that this recipe will bring you some good experiences. And i am pretty sure that BROCCOLI CASHEW STIR-FRY will make your day. If you have some unique preparation or presentation, please write about it and we will publish it with credit to you for your thankful contribution.Enjoy your happy cooking recipes.
