Serve this vegetarian dish with Indian cheese, paneer, as part of a curry night, or with rice as a weeknight dinner. This delicious combination of paneer, broccoli and sesame seeds brings a wealth of flavors and textures to your plate. The juicy paneer cubes perfectly complement the crunchy broccoli florets, while the nutty sesame seeds provide an irresistible aroma. Seasoned with a blend of aromatic spices, this dish is not only delicious but also full of important nutrients. Easy to make and delicious, it’s a great option for anyone looking for a healthy and hearty meal.
- 200g sprouting broccoli
- 1 tbsp vegetable oil
- A pinch of asafoetida
- 1 tsp cumin seeds
- 1 tbsp sesame seeds
- 1 large green chili, finely chopped
- ½ tsp brown mustard seeds
- 6 curry leaves
- 1 medium onion, sliced
- 140g paneer cheese, cut into strips
- 1 tbsp grated ginger
- 2 garlic cloves, crushed
- 1 tsp lemon juice
- ½ tsp ground mace
Curry leaves can be bought fresh
from Indian shops or dried by some
supermarkets. They freeze very well. Asafoetida is a spicy powder
Spice used in Indian cuisine. It has
a very strong onion flavor, as it should be
always use sparingly.
- Clean the broccoli and cook or steam for 5-6 minutes until it is soft but firm to the bite.
- Drain and let cool under cold running water.
- Heat the oil in a wok or large frying pan.
- Add asafoetida, cumin, sesame, chili, mustard seeds and curry leaves.
- Cook until fragrant, 1 minute.
- Add the onion and cook for another 2 minutes.
- Add paneer, ginger and garlic and season.
- Cook over medium heat for 4-5 minutes until the paneer turns golden brown.
- Add the broccoli and mix with the paneer and spices.
- Add lemon juice, mace and a pinch of pepper.
Equipment and tools
This broccoli and sesame paneer recipe requires the following equipment and tools:
- Large frying pan
- cutting board
- A garlic press
- citrus press
The recipe for paneer with broccoli and sesame may contain the following allergens:
- Dairy products (paneer cheese)
Please be sure to check all ingredient labels for potential allergens before preparing this recipe.
Storage and leftovers
If you have leftover broccoli and sesame paneer, you can store it in an airtight container in the refrigerator for up to 2 days. To reheat, simply heat in a skillet or microwave until warmed through.
The Health Benefits of Paneer with Broccoli and Sesame
Paneer with broccoli and sesame is not only a tasty and filling dish but also offers several health benefits. From its nutritious ingredients to its potential impact on various aspects of health, this dish is a great addition to any balanced diet. Let’s take a closer look at some of the key health benefits it offers:
1. Rich in vitamins and minerals
Broccoli is a nutrient-dense vegetable and a great source of vitamins and minerals. It is particularly rich in vitamins C and K, which play important roles in immune function and bone health, respectively. Paneer, a type of Indian cottage cheese, is rich in calcium and protein, making it an excellent addition to anyone on a vegetarian or plant-based diet.
2. Supports digestive health
Using cumin, ginger and garlic in this dish can contribute to the health of the digestive system. Cumin seeds can help stimulate enzyme secretion and improve digestion. Ginger has traditionally been used to relieve various digestive problems, including nausea and indigestion. Garlic, on the other hand, is known for its potential antibacterial and antifungal properties that can promote a healthy gut.
3. Provides antioxidants
Sesame seeds, an ingredient in this recipe, are a rich source of antioxidants. Antioxidants help fight free radicals in the body, which are unstable molecules that can cause cell damage and contribute to chronic disease. Including sesame seeds in your diet may help protect against oxidative stress and inflammation.
4. Supports weight management
Paneer with broccoli and sesame can be a useful addition to a weight management plan. Broccoli is low in calories but high in fiber, which can increase satiety and promote satiety. As a good source of protein, paneer can also contribute to increased satiety and reduced calorie intake.
5. Supports heart health
The ingredients in this dish, such as broccoli and sesame, offer potential heart health benefits. Broccoli contains compounds called sulforaphane and kaempferol, which may help reduce the risk of heart disease by improving cholesterol levels and reducing oxidative stress. Sesame seeds contain heart-healthy fats, fiber and plant compounds that may also promote cardiovascular health.
6. Strengthens immunity
Combining the ingredients in paneer with broccoli and sesame can help strengthen the immune system. Broccoli is rich in vitamin C, which is essential for immune function. Additionally, using garlic and ginger in this recipe may have immune-boosting properties and help protect the body from infection and disease.
With its healthy combination of nutrient-dense ingredients, paneer with broccoli and sesame offers a range of health benefits. From supporting digestive and heart health to boosting the immune system, this dish is not only delicious but also a nutritious choice for any meal.