20-Minute Curried Broccoli Medley (Not Soggy!)

Looking for a delicious veggie curry recipe that comes together in just 20 minutes? Try this curried broccoli medley. It’s the perfect quick and nourishing dinner! A colourful intermingling of vegetables simmered in a flavorful coconut curry sauce, then topped with roasted peanuts for superb crunch. Serve over rice or quinoa for a nutritious and complete meal. Vegan, gluten free and low carb.

You know how some recipe pairings are just meant to be? Like chocolate and peanut butter (try these peanut butter cup cookies!), or in this case, curried broccoli and butter chicken.

Honestly, I can’t get enough of this flavour combo! If you love the creamy, dreamy goodness of butter chicken and are looking for a wholesome complement, this easy vegetable curry recipe is for you. The combination of tender-crisp vegetables simmered in a rich and flavourful coconut curry sauce is absolutely divine. The addition of roasted peanuts takes it over the top.

What can I add to broccoli to make it taste better?

As a registered dietitian and certified diabetes educator, I often get asked how to make vegetables more palatable. While I believe that there’s no one “right” way to do this, some strategies can definitely help.

One simple tip is to experiment with different cooking methods. For example, if you typically eat your broccoli raw (like in this easy salad) or boiled, try roasting it instead. The high heat of the oven brings out the natural sweetness in the broccoli, and it gets nice and crispy. Another option is to sauté the broccoli with a bit of garlic and ginger, which can make even the blandest veggie taste pretty darn good!

If you’re looking for more of a flavour punch, try adding dips, dressings, or sauces to your broccoli. A little bit goes a long way, so start with a small amount and add more as needed. Some of my personal favourites include curry sauce.

Last but not least, don’t forget that pairing broccoli with other complementary foods can also help to enhance its flavour. For example, the roasted peanuts add a lovely crunch to this curried broccoli dish. At the same time, the chunky peppers and onions provide a pleasant sweetness.

What herb or spice goes well with broccoli?

Adding herbs and spices to broccoli is a great way to pump up the flavour. Some of my favourites include:

• curry powder
• ginger
• garlic
• cumin
• and turmeric

If you’re looking for something a bit more exotic, try adding cardamom, cloves, or cilantro. As always, start with a small amount and add more as needed to suit your taste preferences.

Broccoli nutrition

Broccoli is a cruciferous vegetable and an excellent source of vitamins, minerals, and antioxidants. It’s also a great source of dietary fibre and has been shown to have numerous health benefits. More on that later!

Cruciferous vegetables include broccoli, cabbage, cauliflower, and Brussel sprouts. They’re often in the limelight for their cancer-protective properties. However, they’re also great for heart health, digestion, type 2 diabetes and more.

Following is a breakdown of the nutrients found in 100 grams of cooked broccoli:

Nutrient and calories	Amount	%DV
Dietary Fiber	3.3 g	12%
Fat	0.4 g	1%
Folate/Folic Acid	108 mcg	27%
Manganese	0.2 mg	9%
Pantothenic Acid (vitamin B5)	0.6 mg	12%
Protein	2.4 g	5%
Sodium	41 mg	2%
Vitamin B6	0.2 mg	12%
Vitamin C	64.9 mg	72%
Vitamin E	1.5 mg	10%
Vitamin K	141 mcg	118%
Calories	35 kcal

You’ll notice that broccoli is a nutrient-dense food, providing a good amount of vitamins and minerals for relatively few calories. It’s also worth noting that broccoli is a low-glycemic food, which helps prevent spikes in blood sugar levels. This makes it an ideal option for folks with diabetes or prediabetes.

A 100-gram portion of cooked broccoli is an excellent source of vitamin C, vitamin K and folate. Not to mention, it’s a decent source of dietary fibre, vitamin B5, vitamin B6 and vitamin E while being low in sodium and fat.

Broccoli protein

It may come as a surprise, but broccoli actually contains a fair amount of protein. Two cups of cooked broccoli contain almost 5 grams of protein. While this may not seem like a lot, it’s important to remember that broccoli is mostly water (about 90%). When you compare the protein content of broccoli to other vegetables, it actually ranks relatively high.

So, if you’re looking for a way to boost your protein intake, adding broccoli to your diet is a great option.

Broccoli Calories

Like most other vegetables, broccoli is very low in calories. For example, one 100-gram portion of cooked broccoli contains only 35 calories. It leaves room for plenty of other wholesome foods in your diet. Consider including broccoli as part of a healthy diet because it could help you reach your balanced nutrition goals.

Broccoli health benefits

A recent animal study established that compounds in broccoli may help reduce inflammation, lower cholesterol, improve insulin resistance, and manipulate the gut microbiome in mice. 

However, a randomized controlled trial in healthy adults revealed that broccoli consumption might influence the composition and function of the bacteria in the human gut. This has implications for the role of broccoli – as a functional food – in gut health and disease.

While more research is needed, these studies suggest that broccoli may offer some health advantages, particularly serving as a gut healing food.

Some researchers believe that glucosinolates and isothiocyanates (found in cruciferous veggies) could help protect against various diseases. Although there’s some data linking a diet high in these compounds to a reduced risk of chronic conditions, we need more large-scale human trials to be sure.

Including a variety of vegetables in your diet is a wise move for your health. That’s because each type of vegetable provides different nutrients your body needs for optimum health. Start small by adding one or two new vegetables to your weekly meal plan. Then, gradually increase the variety and quantity over time. Your overall health will benefit from eating a wide range of nutrient-rich foods. So, don’t be afraid to mix things up and try something new!

Ingredients to make this easy vegetable curry

There are no rules when it comes to curried broccoli, so feel free to mix and match the vegetables according to what you have on hand. I like to use a combination of broccoli, peppers, and onions. However, you could also add in cauliflower, green beans, or even potatoes. Here’s what you’ll need for this recipe:

• Broccoli: fresh florets make the best curried broccoli. Remember to cut them into bite-sized pieces so that they cook evenly.
• Pepper: I like to use red bell pepper for sweetness and colour, but you could also use yellow or orange peppers. I think peppers also help to reduce the overall bitterness of broccoli.
• Onion: chunky onion pieces help to add sweetness and depth of flavour to the dish. I wouldn’t recommend using finely chopped onions because they tend to get lost in the sauce.
• Coconut cream: this is what makes the curried broccoli sauce so dreamy and charming. If you’re looking for a lighter option, you could use light coconut milk instead.
• Garlic: most often, I add fresh garlic to my curries because it just makes everything taste better!
• Tomatoes: freshly diced tomatoes bring a lovely sweetness and acidity to the dish. If you don’t have fresh tomatoes on hand, you could also use a dash of tomato passata (thick tomato couli-style).
• Peanuts:  you can opt to use store-bought roasted peanuts. I don’t chop them because they add to the overall crunch factor of the dish.
• Curry powder: the star spice of this broccoli recipe. I like to use mild curry powder, but you could adjust it according to your preferences.
• Turmeric: a pantry staple in many kitchens, turmeric adds a lovely golden hue to the dish. Not to mention, it offers powerful anti-inflammatory benefits!
• Olive oil: used for tempering the whole spices below. I love this cooking oil for its heart-healthy benefits too.
• Mustard seeds: these tiny seeds add a beautiful nutty flavour to the dish.
• Curry leaves: often used in South Indian cuisine, curry leaves add a unique flavour that you won’t find in other dishes. I didn’t have any fresh curry leaves on hand and opted to use dry ones, which worked just as well.
• Chillies:  I used two small green chillies because I like my curries to have a bit of a kick. You could use it more or less according to your preferences.
• Salt: to taste.

How to make Indian broccoli curry

This broccoli coconut curry couldn’t be easier to make. And it only requires 20 minutes of hands-on time. Here’s how to do it:

Vegetable preparation

Once you’ve chopped the broccoli into small florets, dice the tomatoes into small cubes. Set them both aside. Next, cut the onion in quarters and then peel apart the layers to create large chunks. I like to use large pepper pieces as well, so I cut them into quarters, and then slice them into three or four pieces.

Curry preparation

1. First, heat the olive oil in a large pot over medium heat. Then, add the mustard seeds and curry leaves and fry. When the mustard seeds start to splutter, add garlic and continue to fry until it’s nice and golden. Next, add the chopped chillies, and give everything a good stir (Step 1).
2. At this point, add the tomatoes, and cook on medium heat for 3-4 minutes or until the tomatoes are softened (Steps 2-3).
3. Now it’s time to add the spice powders – curry powder and turmeric (Step 4). Mix and immediately follow with the broccoli florets. Stir to coat with the tomato-spice mixture. Then, add the chopped onion and pepper. Stir well and cook for 1-2 minutes on low-medium heat. (Step 5).
4. Next, add the coconut cream, and give everything a good stir. Cook on medium heat for 1-2 minutes (Step 6).
5. Season with salt to taste, and throw in the peanuts (Step 7). Stir and switch off the heat. Your curried broccoli is now ready to be served!

The complete recipe with step-by-step instructions and amounts can be found in the recipe card at the bottom of this post.

Remember, you want crunchy vegetables, not soggy ones, so avoid cooking them too long. A few minutes in the sauce is all they need to absorb all the flavours and become perfectly cooked. Personally, I prefer the sauce to be thick and creamy, but if you like it on the thinner side, simply add more coconut milk or a splash of water.

Nutrition information per serving of broccoli curry

One serving of this curried broccoli medley is:

• an excellent source of vitamin C (164% DV)
• an exceptional source of dietary fibre (20% DV)
• an excellent source of potassium (21% DV)
• an excellent source of vitamin A (24% DV)
• a decent source of iron (11% DV)

*Nutrient claims based on a 2000-calorie diet.

Tips

Below are a few prep and cooking tips to make this vegan curry even better:

• When preparing the vegetables, you want to cut them into rustic chunky pieces. This ensures that they don’t turn into mush when cooked.
• The key to a good curry is to temper and cook the spices until they’re fragrant. This helps to release their flavour and make the dish even more mouthwatering.
• If you want a bit more of a kick, add an extra chilli or two.
• It’s best not to overcook the broccoli, onion and pepper. A few minutes in the sauce is all that’s needed to become perfectly cooked.
• If you want a creamier curry, add an extra 1/4 cup of coconut cream.

Storage and reheating

This curry can be stored in an airtight container and refrigerated for up to 3 days. When you’re ready to eat, simply reheat on the stove over medium heat until warmed through. You could also reheat it in the microwave, but be sure not to overcook the vegetables.

Serving suggestions

This vegan broccoli curry pairs well with just about anything as a main course or side dish. Here are some of my most-loved serving suggestions:

• Rice: Basmati rice and brown rice make great pairing options. For a low-carb meal, watch your rice portion, and you could complement it with cauliflower rice, too.
• Paratha or roti: serve your curry with piping hot paratha or roti and soak up all that deliciousness! A side salad will complete your meal.
• Papadums: a side of papadums would make for a great appetizer. Serve them with some chutney on the side, and you’re all set!
• Quinoa: serving your curried broccoli over a bed of quinoa provides a nice neutral backdrop for the rich and flavourful sauce. It’s epic!
• Crusty bread: this curry is also impressive with some crusty bread on the side. Perfect for dipping and mopping up all that lovely sauce.

What are some of your favourite meatless meals?

If you try this easy broccoli curry recipe, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! I can’t wait to see your photos. 

Desi~liciously Yours, Shahzadi