Healthy Broccoli & Brussel Sprout Stir-Fry (Pookhos Kalaikhos Poriyal)
30 minutes
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About Healthy Broccoli & Brussel Sprout Stir-Fry (Pookhos Kalaikhos Poriyal)
This vibrant Broccoli and Brussel Sprout Stir-Fry, also known as Pookhos Kalaikhos Poriyal, is a delicious and healthy South Indian-inspired dish. Packed with nutrients and bursting with flavor, this recipe combines the best of broccoli and Brussel sprouts with aromatic spices and a touch of heat. It's a perfect weeknight meal, ready in under 30 minutes!The recipe features a simple yet flavorful blend of onions, tomatoes, and warming spices like chili powder, turmeric, cumin, and mustard seeds. The slight bitterness of the sprouts is beautifully balanced by the sweetness of the tomatoes and the savory spices, creating a truly satisfying and healthy meal. Perfect for a light lunch or a side dish.This stir-fry isn't just tasty; it's also incredibly good for you! Broccoli and Brussel sprouts are nutritional powerhouses, offering vitamins, minerals, and fiber. This recipe is a fantastic way to incorporate more vegetables into your diet for a boost of energy and overall well-being.
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Recipe Time & More
Prep10 minutes
Cook20 minutes
Total30 minutes
Ingredients
Vegetables
- 1 large head Broccoli
- 10 ounces Brussels Sprouts
- 1 medium Onion chopped
- 1 medium Tomato diced
Spices & Seasoning
- 1 tsp Chili Powder
- 1/2 tsp Turmeric haldi powder
- 1 tsp Cumin jeera seeds
- 1/4 tsp Mustard Seeds rai
- 1/4 tsp Gram black, split, urad dal
- 1 sprig Curry Leaves
- 1 1/2 tsp Salt or to taste
Instructions
Preparation
- Wash and cut the broccoli and Brussels sprouts into bite-sized pieces.
Blanch the Vegetables
- Bring a pot of salted water to a boil. Add the broccoli and Brussels sprouts and blanch for 2-3 minutes, until bright green and slightly tender. Drain well and set aside.
Sauté Aromatics
- Heat oil in a pan or wok over medium heat. Add mustard seeds and let them splutter. Add split black gram and curry leaves, sautéing briefly until fragrant.
Cook Onions and Tomatoes
- Add chopped onions and sauté until softened and translucent. Add diced tomatoes and cook until they soften and release their juices.
Stir-fry with Spices
- Add chili powder, turmeric powder, cumin seeds, and salt. Stir-fry for a minute until fragrant.
Combine and Simmer
- Add the blanched broccoli and Brussels sprouts. Pour in 1/2 cup of water, cover, and simmer for 5-7 minutes, or until the vegetables are tender and the flavors have melded.
Serve
- Remove from heat. Serve hot with steamed rice or as a delicious side dish. Enjoy!
Recipe Notes
Expert Tips for the Best Broccoli & Brussel Sprout Stir-Fry:
- Don't overcook the vegetables: Blanching the broccoli and Brussels sprouts before stir-frying helps retain their vibrant color and crunch.
- Adjust the spice level: Feel free to adjust the amount of chili powder to your liking. For a milder dish, use less or omit it entirely.
- Add other vegetables: Feel free to add other vegetables like carrots, peas, or bell peppers to make this stir-fry even more nutritious and flavorful.
- Garnish for extra flair: Sprinkle with fresh cilantro or chopped nuts before serving for an added touch of freshness and visual appeal.
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Recipe Nutrition
Calories: 24kcalCarbohydrates: 1gFat: 2gPolyunsaturated Fat: 0.6gMonounsaturated Fat: 1.2gSodium: 570mg
Madraasi Deepa
Articles: 146
5 Comments
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Absolutely delicious! Thanks for sharing.
This looks incredible! I need to try it.
What a great recipe! Thanks for sharing.
Absolutely fantastic! Thanks for the recipe.
Perfect dish! Can’t wait to cook it.