Broccoli and peas with sesame, soy and honey

Transform your side dish into something special with this low-fat, flavorful recipe, delicious with fish. Fresh broccoli and sweet peas are lightly fried to perfection, creating a vibrant and crunchy texture. The addition of nutty sesame seeds adds a delicious crunch, while the combination of soy sauce and honey creates a savory-sweet flavor that tantalizes your taste buds. This dish is not only incredibly tasty, but also incredibly healthy, making it the perfect side dish for any meal. Whether you’re a seafood lover or just want to add excitement to your side dishes, this recipe is a must-try.

Ingredients

  • 1 tbsp sesame seeds, lightly toasted
  • 1 tsp poppy seeds
  • 1 head of broccoli, cut into florets
  • 100g frozen peas
  • 1 tbsp soy sauce
  • 1 tsp clear honey
  • ¼ tsp sesame oil

Preparation steps

  1. For the dressing, mix soy, honey and sesame oil.
  2. Mix the seeds together.
  3. Cook broccoli and peas for 2 minutes, then drain.
  4. Add broccoli and peas back to the pan.
  5. Pour half of the dressing and half of the seeds over the broccoli and peas.
  6. Shake the pan for a few seconds to evenly distribute the dressing and seeds.
  7. Serve the broccoli and peas sprinkled with the remaining dressing and seeds.

Nutritional Information

Equipment and tools

  • cutting board
  • Knife
  • Bowl
  • Big pot
  • Steam basket
  • Toaster or oven
  • frying pan

Allergen information

This recipe contains the following potential allergens:

  • Sesame seeds
  • soy sauce

Please use caution if you are allergic to any of these ingredients.

Storage and leftovers

If you have any leftovers from this recipe, store them in an airtight container in the refrigerator. It is recommended to consume them within 2-3 days to ensure freshness.

To reheat leftovers, you can either heat them in the microwave or lightly fry them in a pan.

Health Benefits of Broccoli and Peas with Sesame Seeds, Soy and Honey

Broccoli and peas with sesame seeds, soy sauce, honey and sesame oil make a delicious and nutritious dish. This recipe not only offers a taste explosion, but also numerous health benefits. Let’s take a closer look at the delicacies this dish has to offer:

1. Broccoli

Broccoli is a cruciferous vegetable that is full of vitamins, minerals and antioxidants. Including broccoli in your diet can:

  • Boost Immunity: Broccoli is an excellent source of vitamin C, which helps strengthen the immune system and ward off common illnesses.
  • Promote Digestive Health: Broccoli’s high fiber content supports digestion and promotes a healthy gut. It can also prevent constipation.
  • Support bone health: Broccoli contains calcium, vitamin K and other nutrients necessary for maintaining strong and healthy bones.
  • Promote weight loss: Broccoli is low in calories and high in fiber and can help with weight control by providing a feeling of satiety.
  • Fight chronic diseases: The antioxidants in broccoli, such as: Some medications, such as sulforaphane, may help reduce the risk of chronic diseases, including certain types of cancer.

2. Peas

Peas are a versatile vegetable that offer numerous health benefits. Here’s what they bring to the table:

  • Rich in vitamins and minerals: Peas are a good source of vitamins A, C and K as well as potassium, iron and folic acid.
  • Improve Digestion: The fiber in peas supports healthy digestion and can help prevent digestive disorders such as constipation.
  • Heart health: Peas contain heart-friendly nutrients like lutein and coumestrol, which may help reduce the risk of cardiovascular disease.
  • Boost Energy Levels: With a good amount of carbohydrates, peas provide sustained energy throughout the day.
  • Weight Control: Peas are low in calories and high in fiber, making them a great addition to a weight loss or weight management plan.

3. Sesame seeds

Sesame seeds not only add a delicious crunch to the dish, but also provide additional health benefits:

  • Heart-Healthy Fats: Sesame seeds are a good source of polyunsaturated fats, including omega-6 fatty acids, which are essential for heart health.
  • Rich in Antioxidants: These tiny seeds contain powerful antioxidants that protect the body from cell damage caused by free radicals.
  • Bone Health: Sesame seeds are rich in calcium and other minerals that help maintain strong and healthy bones.
  • Supports Blood Pressure: Some studies suggest that sesame seeds may help lower blood pressure due to the presence of beneficial compounds.

4. Soy sauce and honey

The combination of soy sauce and honey gives the dish a savory and slightly sweet taste. Although used in small amounts, they still provide some health benefits:

  • Soy sauce contains essential amino acids, minerals and antioxidants and can provide a small amount of protein.
  • Honey, when consumed in moderation, can have antibacterial and antifungal properties. It also provides natural sweetness without the need for processed sugar.

With these incredible ingredients, enjoying this dish of broccoli and peas with sesame, soy and honey will not only satisfy your taste buds but also boost your health!

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