Broccoli’s name originates from the Italian word “cabbage sprout”. It is a relative of cruciferous vegetables like Brussels sprouts, Cabbage, and Cauliflower, that have four-petal flowers resembling a cross. Its scientific name is “Brassica Oleracia var.Italica.” Broccoli is dark emerald green or purple in color with tiny clusters of buds that sit on stout edible stems. Broccoli is an alkaline vegetable that helps balance the body’s pH levels. Steamed broccoli can lower cholesterol levels more than raw ones. It is an ideal vegetable to include in everyone’s diet since it has a strong combination of vitamins A (Beta carotene) and K, which help keep vitamin D levels in balance. In this recipe, minced broccoli is combined with the soaked, ground, and steamed chickpea or pigeon lentils that make it protein-rich and nutritious.
Buying & Storage Available year-round; peak season is from October to April. Choose Broccoli with a deep green color or green with purple. The buds should be tightly closed and the leaves crisp. Refrigerate unwashed in an airtight bag for 4-7 days.
History: Paruppu Usili is a lentil and vegetable dish deeply loved in Tamil Nadu and served at wedding feasts. Ground chickpea lentils are steamed and sautéed in oil with any vegetable like banana flowers, green beans, bell peppers, or cabbage. Paruppu means lentil and Usili means crumble. Those with ancestry in the Cauvery delta of Tanjore and Kumbhakonam belt cook and serve this dish with yogurt curry (Morkuzhambu) made with Ash gourd, Okra, or Taro yam. Til rice made with sesame seeds makes a good combination with any Paruppu usili. On holidays children are taken for a picnic to the riverside and served on their palms with balls of rice with ghee and Paruppu usili (called kai- sadam)
Nutrition Facts of Broccoli (Brassica Oleracea var italica) 100g raw
| GI = 10 GL =3 | Minerals | Vitamins |
| Energy 34Kcal-1.5% | Sodium 33mg – 2% | Folates 63mcg – 16% |
| Carb. 6.64g – 5% | Potassium 316mg – 7% | Niacin 0.639 mg – 4% |
| Protein 2.82g – 5% | Calcium 47mg – 5% | Pantothenic acid 0.573mg – 12% |
| Total Fat 0.37g – 1% | Copper 0.049mg – 5.5% | Pyridoxine 0.175 mg – 13% |
| Cholesterol 0mg – 0% | Iron 0.73mg – 9% | Riboflavin 0.117mg – 9% |
| Dietary Fiber 2.6g – 7% | Magnesium 21mg – 5% | Thiamin 0.071mg – 6% |
| Manganese 0.210mg – 9% | Vitamin A 623IU – 21% | |
| Water = 89.3 g | Selenium 2.5 mcg – 5% | Vitamin C 89.2mg – 149% |
| Zinc 0.41mg – 4% | Vitamin E 0.17mg – 1.5% | |
| Vitamin K 101.6 mg – 85% |
(Source: USDA National Nutrient data base)
Health Benefits of Broccoli
- Broccoli Nutrition: It contains vitaminB6, folate Vitamin B1, B9, C, E, & K. Minerals in it include calcium, iron, magnesium, zinc, sodium, potassium, and phosphorous.
- Broccoli improves bone and teeth health: Broccoli keeps the bones and teeth strong as it is rich in vitamin K, Calcium, Magnesium, Zinc, and Phosphorous. Broccoli consumption can be very beneficial to children and seniors the ones most prone to calcium deficiency, since they are weakening of bones and teeth, and osteoporosis and lactating women. Vitamin K is essential in the formation of Osteocalcin, a protein found in bones.
- Broccoli Boosts Immunity: Broccoli derives its purple and green color from antioxidants like vitamin C, beta-carotene, selenium, copper, choline, zinc, and phosphorous. These compounds present are really great immune system boosters and protect one from many infections.
- Broccoli and Eye Care: Carotenoids like Zeaxanthin, Beta-carotene, and Phosphorous, and vitamin A, B-complex, C & E present in Broccoli are very good for ocular health. These substances protect the eyes against macular degeneration and cataracts, besides repairing the damage caused by radiation.
Spice Power
- Split chickpeas: excellent source of plant-based protein that can help prevent diabetes, stabilize blood pressure levels, improve digestion, and aid in weight loss (presence of fiber).
- Pigeon pea lentils have the ability to stimulate growth, prevent anemia, increase energy, and strengthen the immune system.
- White urad lentils( Split Black Gram): boost energy(4.31g/100g iron ), protect cardiovascular health, reduce pain and inflammation, build strong bones(improves bone mineral density), strengthen the nervous system and optimize digestion.
- Mustard seeds may prevent cancer: being a member of the Brassica family, the seeds contain a generous amount of healthy phytonutrients called Glucosinolates which can prove valuable against bladder, colon, and cervical cancer.
- Turmeric powder: has the ability to reduce inflammation, heal wounds, and improve skin health.
- Red chili powder: Boosts digestion by stimulating the flow of stomach secretions and saliva.
- Asafetida powder: helps reduce bloating and other stomach problems by sprinkling on foods gravies and lentil soups.
- Dosai chili powder: the milder form of cayenne pepper with lentil powder mixed in that can fight inflammation and pain, relieve nasal congestion, and enhance cognitive function.
Method to cook Broccoli Paruppu Usili
- Soak the lentils in 2 cups of warm water. (10 min.)
- Drain and grind coarsely into a paste using a blender, with 1/2cup water, 1 tsp. salt and spices. (2 min.)
- Spread the ground paste in a flat bottomed, greased pan or in an idli steamer pan. (2 min.)
- Steam the lentil paste using a steamer or cook in a microwave. (4 min.)
- Use a masher to break lumps of cooked lentils into small pieces. Keep aside. (2 min.)
- Rinse and drain broccoli in a colander. Mince in a food processor. (2 min.)
- Cook minced Broccoli with 1/2 tsp. salt in the microwave.(4 min.)
- Heat the oil in a frying pan. Add seasoning materials.
- Add mashed lentils (usili) and stir- fry, when the mustard seeds splutter,
- Add broccoli & sauté the broccoli – lentil (usili) mixture on medium heat. (4 min.)
- Garnish with Dosai chili powder.
Serve Broccoli Paruppu Usili with Sesame / Tomato Rice, Bread rolls or Pasta.
TIPS
Lentils:Pigeon pea/ Chick pea are available in the ethnic food section in stores
Green beans, Banana flowers, Bell peppers or Spinach can be mixed with broccoli for variety
