Porterville Recorder

Get your greens with this delicious recipe


Vegetables are vital components of a healthy diets. Unfortunat­ely, people do not often consume enough servings of vegetables to meet the recommende­d daily values. The Centers for Disease Control and Prevention says only around one in 10 people eat enough fruits and vegetables. According to guidelines establishe­d by the U.S. Department of Agricultur­e, the average adult should consume between 2 to 4 cups of vegetables daily.

Revamping meal plans can ensure that individual­s and families enjoy more vegetables, including broccoli, each day. Healthline says broccoli is rich in several vitamins and minerals. Broccoli also has high levels of antioxidan­ts that can ward off chronic diseases. Broccoli doesn’t have to be boring, either. This recipe for “Broccoli with Five Spices” from “India’s Vegetarian Cooking” (Kyle Books) by Monisha Bharadwaj imparts an aromatic punch to broccoli. It can be the ideal accompanim­ent to any meal, including

Indian cuisine.

Broccoli with Five Spices

Serves 4

2 tablespoon­s sunflower oil

1⁄2 teaspoon cumin seeds

1⁄2 teaspoon fennel seeds

1⁄2 teaspoon fenugreek seeds

1⁄2 teaspoon black mustard seeds

1⁄2 teaspoon black onion seeds (kalonji)

11⁄4 pounds broccoli, cut into florets

1 teaspoon turmeric

1 teaspoon chili powder Salt to taste

1 teaspoon lemon juice

1. Heat the oil and add all the spice seeds.

2. As they pop and darken, add the broccoli, turmeric, and chili powder, and salt. Mix well and pour in a few tablespoon­s of water. Bring to a sizzle, then reduce the heat and cook until the broccoli is tender but still holds its shape.

3. Raise the heat to get rid of any liquid that remains. Drizzle in the lemon juice and serve hot.

 ?? ??

Newspapers in English

Newspapers from United States