Fitness / April 5, 2024

Broccoli Stir-Fry With Ginger and Sesame

Crunchy veggies are just a few steps away with this Broccoli Stir-Fry with Ginger and Sesame recipe. Perfect flavor and texture combine for the ideal lunch or side dish.

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I was never a broccoli fanatic. As a kid, I maintained the viewpoint of others my age and thought broccoli was gross. The texture of the heads made every bite akin to eating hair or grass and the less said about the bland flavor, the better. Then I grew up, my palate changed, and I started opening up to the possibilities of the little green trees.

What’s more, I started experimenting with how broccoli was cooked and, perhaps more importantly, what it was cooked with. Gone were the days of steaming broccoli, I was so there for roasting it, grilling it, or, later, air-frying it. I started pairing it with different cheeses and sauces, and while they were (for the most part) all very good, the one that I fell in love with is this combination of broccoli, ginger, and sesame.

There are other flavors at play here—garlic, peanut, soy—but the standouts are the ginger and sesame. They bear the flavor weight here and bring a texture change that makes every bite a delight. I turn to this as a side dish that can be made quickly and easily but I usually make more than I need for dinner so that I can have it as a snack the next few days. (And yes, I sometimes forgo using it as a side dish and go straight to having it for lunch.)

Try these trees today—your younger self won’t believe it’s broccoli!

Is Broccoli Stir-Fry With Ginger and Sesame Healthy?

Yes, this recipe is definitely healthy. With the assortment of ingredients on display, you’ll get fiber, vitamins, minerals, carbs, antioxidants, healthy fats, and protein. Though it uses vegetable stock, which can be high in sodium, you can find low-sodium varieties. The oils are calorically dense but I think that’s a good thing, as it provides me with energy. It’s currently gluten-free (doublecheck the sauces), dairy-free, vegetarian, and vegan (provided the sauces and stock don’t contain ingredients derived from animals).

What am I Looking For When Buying Broccoli?

The first thing you’ll notice is the color. Good broccoli is a vibrant green with no yellow or brown spots. This goes for the leaves, if there are any attached. Next, inspect the florets: are they wilted or soft? They should be firm and tightly packed. The stems should also be firm but not too thick, while a bit of browning at the bottom is OK. Last, give it a quick sniff. Notice anything “funky” about it? It should be mild and slightly sweet. If it isn’t, keep searching for healthier broccoli.

INGREDIENTS

1 tbsp sesame seeds
1/2 cup vegetable stock
1 tbsp gluten-free soy sauce
1 tbsp dark sesame oil
1 tbsp peanut oil or canola oil
1 lb. broccoli florets, cut into bite-sized pieces
2 cloves of garlic, minced
1 tbsp fresh ginger, minced

INSTRUCTIONS

Toast

Lightly brown the sesame seeds in a pan, then set aside.

Whisk

Combine vegetable stock, soy sauce, and sesame oil in a bowl.

Sauté

Cook broccoli in oil, add ginger and garlic, and stir until fragrant.

Simmer

Add sauce to broccoli, cover and cook until tender. Reduce sauce and toss with broccoli and sesame seeds.

Devour!

FAQs & Tips

How do I store broccoli stir-fry?

Let the stir-fry cool completely then store it in an airtight container in the fridge for up to four days. You can also freeze the broccoli for up to two months. Let it thaw in the fridge overnight then reheat on the stove.

How do I get crunchy broccoli?

There are a few things you can do to get crunchy broccoli. First, cut the broccoli evenly so they are all done at the same time. Don’t overcrowd the pan. The heat needs to access the florets from all angles; overcrowding will lead to steaming. Cook the broccoli in a wok or pan on high heat for a minute or two before adding the oil and other ingredients. You want to do the broccoli quickly, so don’t leave it in there for very long or it will go mushy.

Do I need to boil the broccoli first?

You don’t need to boil it per se but you can parboil or blanch it. Parboiling is when you partially boil it before stir-frying it. Blanching consists of flash-boiling it for a minute then dipping it in ice cold water to stop the cooking process. Both methods should mean your broccoli is cooked more evenly, should retain its color and nutrients, and reduce the stir-fry time. Note that cooking the broccoli before stir-frying it will most likely reduce its crunchiness.

Serving Suggestions

While I have used this recipe for a flavorful and easy lunch, you can set it alongside or atop any number of dishes. The obvious one you don’t need me to tell you about is rice, be it steamed or fried. But you can also set it atop different noodles: peanut, soba, rice, udon, or lo mein. As a side, the broccoli goes well with salmon and other seafood, like shrimp.

Broccoli Stir-Fry With Ginger and Sesame

Crunchy veggies are just a few steps away with this Broccoli Stir-Fry with Ginger and Sesame recipe. Perfect flavor and texture combine for the ideal lunch or side dish.

Course Side Dish

Cuisine American

Prep Time 10

Cook Time 15

Total Time 25

Servings servings

Calories 120kcal

Author FoodFaithFitness

Ingredients

1 tbsp sesame seeds
1/2 cup vegetable stock
1 tbsp gluten-free soy sauce
1 tbsp dark sesame oil
1 tbsp peanut oil or canola oil
1 lb. broccoli florets cut into bite-sized pieces
2 cloves of garlic minced
1 tbsp fresh ginger minced

Instructions

Toast the sesame seeds in a dry pan over medium-high heat until lightly browned, stirring occasionally, about 2-3 minutes. Transfer to a bowl.
In a small bowl, whisk together vegetable stock, gluten-free soy sauce, and dark sesame oil. Set aside.
Heat oil in a large pan over medium-high heat. Add broccoli and stir. Make space in the center and add ginger and garlic with a bit more oil. Sauté until fragrant, then mix with broccoli.
Pour the sauce mixture into the pan with broccoli. Simmer, reduce heat, cover, and cook until broccoli is tender. Remove broccoli and reduce the sauce. Toss broccoli back in with sesame seeds.
DEVOUR!