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Luke Coutinho (Designed by Priyanka Vithlani, Meal Planning Analyst)

Grab and Go – DIY Broccoli Bites

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
Servings: 12
Course: Appetizer, Side Dish
Cuisine: Indian
Calories: 62.3
Ingredients Method Notes

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

Method
 

  1. Semi-crush the green peas using the blender and mash well.
  2. Roast the broccoli and mash.
  3. Heat a few drops of ghee, add cumin followed by onion and sauté.
  4. Once slightly translucent, add the ginger garlic paste, chili powder, and turmeric powder. Sauté these well.
  5. Add the tomatoes next. Mix in the broccoli and green peas.
  6. Add the rest of the ingredients and check the seasoning.
  7. Once it has cooled, add sattu and mix well so the moisture is out and it can form a Tikki.
  8. Roast the tikki in a pan with few drops of ghee.
  9. 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.