Broccoli, a cruciferous vegetable known for its dense nutritional profile, can be transformed into a delicious, simple, and healthy side dish in tamil Nadu style. tamil Nadu style Poriyal is a stir-fried vegetable preparation that typically uses minimal spices, grated coconut, and tempered seasonings, highlighting the natural flavors of the vegetable. Broccoli Poriyal not only tastes delightful but also packs numerous health benefits, making it a perfect addition to everyday meals.
Ingredients:
· Broccoli – 1 medium-sized head, cut into small florets
· Grated coconut – 2 tablespoons
· Green chilies – 2, slit
· Mustard seeds – ½ teaspoon
· urad dal – 1 teaspoon
· Dry red chilies – 1
· curry leaves – 1 sprig
· turmeric powder – ¼ teaspoon
· salt – as required
· oil – 1 tablespoon
Preparation:
1. Wash and chop broccoli into small florets. Blanch them in hot water for 2-3 minutes and drain.
2. Heat oil in a pan and add mustard seeds. Once they splutter, add urad dal, dry red chilies, and curry leaves. Sauté until the dal turns golden brown.
3. Add slit green chilies and turmeric powder, and stir for a few seconds.
4. Toss in the broccoli florets, add salt, and stir-fry on medium heat for 5-6 minutes until they are slightly tender but still crisp.
5. Finally, add grated coconut and mix well. Serve warm with rice or roti.
Health Benefits:
Broccoli is rich in vitamins C, K, and A, which support immunity, bone health, and vision. Its high fiber content aids digestion, regulates blood sugar, and promotes gut health. The antioxidants in broccoli, including sulforaphane, help combat inflammation and protect against chronic diseases. Adding coconut provides healthy fats, enhancing nutrient absorption and giving a subtle, creamy flavor. The tempering with curry leaves, mustard seeds, and green chilies adds antioxidants, iron, and other micronutrients while improving metabolism.
This tamil Nadu-style preparation preserves the natural crunch and flavor of broccoli while making it highly digestible. Unlike heavy gravies, the Poriyal is light yet satisfying, perfect for a wholesome South indian meal. It is also ideal for weight management due to its low-calorie, nutrient-dense profile. By incorporating broccoli Poriyal into your diet regularly, you enjoy a combination of taste, tradition, and well-rounded nutrition.
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk..jpg)
click and follow Indiaherald WhatsApp channel