Broccoli & Bell Pepper Rice
- 1/2 cup cooked brown rice or basmati rice
- 1/4 cup broccoli, finely chopped
- 1/2 green bell pepper, finely chopped
- 1/2 red bell pepper, finely chopped
- 1/2 onion, finely chopped
- 1 green chili, finely chopped
- 2 small garlic cloves, finely chopped
- 1 tablespoon lemon juice
- A very small bunch of coriander leaves, finely chopped
- 1 teaspoon pepper powder
- Salt, to taste
|Serving Size||1 Serving||Total Fat||10.1g16%|
|Per Serving%||Daily Value*||Saturated Fat||1.6g8%|
|Calories from Fat||91||Sodium||606mg25%|
|Vitamin A||83% ·||Protein||10.4g|
|Calcium||9% ·||Calcium||9% ·|
|Vitamin C||311%||Iron||9% ·|
|Serving Size||1 Serving|
|Per Serving%||Daily Value*|
|Calories from Fat||91|
|Vitamin A||83% ·|
- Heat a little oil in a wok. Add in the onions, chilies, garlic and bell peppers and sauté them well until softened. Keep the pan covered so that the bell peppers get softened and cooked. Once done, add in the broccoli and sauté them together with the onion mixture until lightly softened.
- Now, add the cooked rice, black pepper powder, salt to taste and coriander leaves. Stir all the ingredients together until well combined. Check the salt and spice levels and adjust to suit your taste. Turn off the heat and serve the rice warm.
- Serve the delicious Broccoli and Bell Pepper Rice with a cool raita for a weeknight dinner.
Broccoli belongs to the cruciferous vegetable family, which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga and turnips. These nutrition powerhouses supply loads of nutrients for little calories.
Many studies have suggested that increasing consumption of plant foods like broccoli decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.
Broccoli can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels.
Broccoli has a strong, positive impact on our body’s detoxification system, and researchers have recently identified one of the key reasons for this detox benefit. Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate phytonutrients found in a special combination in broccoli. This dynamic trio is able to support all steps in body’s detox process, including activation, neutralization, and elimination of unwanted contaminants.
Broccoli may help us solve our vitamin D deficiency epidemic. When large supplemental doses of vitamin D are needed to offset deficiency, ample supplies of vitamin K and vitamin A help keep our vitamin D metabolism in balance. Broccoli has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K. For people faced with the need to rebuild vitamin D stores through vitamin D supplements, broccoli may be an ideal food to include in the diet.
Broccoli is a particularly rich source of a flavonoid called kaempferol. Recent research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. This kaempferol connection helps to explain the unique anti-inflammatory benefits of broccoli, and it should also open the door to future research on the benefits of broccoli for a hypoallergenic diet.
This dish is: Low in saturated fat, No cholesterol, Very high in manganese, High in vitamin A and Very high in vitamin C.