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Purple sprouting broccoli with garlic and sesame seeds recipe

Purple sprouting broccoli with garlic and sesame seeds recipe


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  • Recipes
  • Dish type
  • Side dish
  • Vegetable side dishes

A good side dish for fish or meat. Quick to prepare and cook - ideal for the midweek evening meal or an impressive dinner party.


Wiltshire, England, UK

3 people made this

IngredientsServes: 4

  • 350g purple sprouting broccoli
  • 1 tablespoon sesame oil or vegetable oil, or as needed
  • 2 to 3 cloves garlic cloves, peeled and chopped
  • salt and pepper to taste
  • 1 tablespoon sesame seeds

MethodPrep:5min ›Cook:15min ›Ready in:20min

  1. Cut woody ends and old leaves from broccoli.
  2. Blanch broccoli by plunging into a pan of boiling water, cover and reduce heat - boil for 2 minutes then drain and run under cold water, set aside.
  3. Heat oil in a wok or a frying pan, when oil has heated - add broccoli and garlic then cook for a few minutes - stirring frequently until broccoli is crispy around the edges. Season with salt and pepper.
  4. Serve with sesame seeds sprinkled over the top.

Recently viewed

Reviews & ratingsAverage global rating:(1)

Reviews in English (1)

Easy to cook and a tasy side dish-20 Sep 2012


  • 450g purple sprouting broccoli
  • ½ tsp salt
  • 30ml groundnut oil
  • 2 tbsps sesame oil
  • 5 garlic cloves
  • 3 tsps sesame seeds
  1. Peel and slice the garlic. Trim off any hard ends from the broccoli stalks as well as any very coarse leaves
  2. Bring a large pan of salted water to the boil and plunge in the broccoli.
  3. With the lid on, bring the water back to the boil, then remove the lid and simmer for about 2 minutes. Remove from the heat and drain thoroughly.
  4. Meanwhile, heat both oils in the pan over a medium heat. Fry the garlic for 2-3 minutes, stirring constantly, until the slices are light golden. Throw in the broccoli and fry it for 2-3 minutes, tossing frequently, until the stalks are hot and soaked with the oil.
  5. Serve immediately with the sesame seeds sprinkled over the top.
Nutrition information per serving
Calories (kcal)130
Carbohydrate (g)2.4
Fat (g)11.8
Protein (g)3.7
Fibre (g)2.9
Alcohol (g)0.0
Fruit & Veg1.0

Linguine with purple sprouting broccoli, sesame and chilli

This simple pasta dish is a great way to eat purple sprouting broccoli and is full of fresh zingy flavours of chilli and lemon to pick you up midweek.

Published: December 19, 2014 at 2:27 pm

Try this recipe for linguine with purple sprouting broccoli, then check out our purple sprouting broccoli in oyster sauce and more purple sprouting broccoli recipes.

Ingredients

  • linguine 200g
  • olive oil
  • purple sprouting broccoli 150g, trimmed and halved lengthways
  • red bird&rsquos eye chilli 2, cut in half
  • garlic 2 cloves, thinly sliced
  • sesame seeds 1 tbsp
  • parsley a large handful, chopped
  • lemon 1, juiced

Method

Cook the linguine following the packet instructions. Meanwhile, heat a little oil in a frying pan and add the purple sprouting broccoli, cook for 4 minutes then add the chilli and garlic. Fry everything together, stirring so that nothing sticks and burns, until the broccoli is cooked through. Stir in the sesame seeds and brown them briefly. Add the parsley and lemon juice and toss through the linguine with plenty of seasoning.


Macaroni, anchovy and purple sprouting broccoli cheese

Thomasina Miers’ macaroni, anchovy and purple sprouting broccoli cheese. Photograph: Louise Hagger/The Guardian

The addition of broccoli lightens the heft of a traditional macaroni cheese, while the anchovies lend it a bewitching depth of flavour. Serve with a crisp, green salad. Serves six.

400g macaroni
250g purple sprouting broccoli, chopped into 2cm pieces
45g butter
10 anchovy fillets, chopped
3 tbsp plain flour
2 bay leaves
1 litre whole milk
A few gratings of nutmeg
3 sprigs fresh thyme, leaves picked
150g gruyère, comté, mature cheddar or lancashire (or a mixture thereof)
100g grated parmesan
Salt and freshly ground black pepper
3 tbsp breadcrumbs
Olive oil, to drizzle

Heat the oven to 200C/400F/gas 6. Bring a big pan of salted water to a boil and cook the macaroni for two minutes less than stated on the pack add the broccoli to the pot for the final two to three minutes. Check that both are tender, then drain and run under cold water to cool off and refresh.

Melt the butter in a pan on a medium heat, stir in the anchovies and cook, crushing them into the butter, until they break down. Add the flour to the pan and stir constantly for a minute, then add the bay leaves. Slowly pour in the milk, whisking constantly, until the mixture comes to a boil and begins to thicken. Turn down the heat to low, simmer gently, stirring frequently, for four to five minutes, then add the nutmeg, thyme, the gruyère/comté/cheddar/lancashire mix and half the parmesan, and stir until you have a smooth, luscious sauce. Season to taste.

Combine the warm sauce with the pasta and broccoli – add a splash of boiling water if it seems a bit thick and in need of loosening, then spoon into a baking dish. Mix the remaining parmesan with the breadcrumbs and sprinkle on top, drizzle with a little oil (and drape over a few more anchovies, if you like), then bake for 20 minutes until golden, bubbling and delicious.


Purple sprouting broccoli recipes

This super seasonal brassica is as versatile as it is delicious and nourishing. Try it in speedy midweek noodles, vibrant spring salads, roasted on vibrant flatbreads, and plenty more with our greatest hits

Published: April 4, 2019 at 7:07 pm

Looking for purple sprouting broccoli recipes? Check out our ideas for how to cook purple sprouting broccoli, including inventive side dishes, healthy midweek meals and vegetarian entertaining ideas. Then try our broccoli recipes.

Ingredients

Gnocchi with crispy purple sprouting broccoli and garlic butter

Here, purple sprouting broccoli is fried until crisp and heaped onto a bed of comforting gnocchi, slicked in a buttery, cheesy sauce. A satisfying 30-minute meal.

Purple sprouting broccoli, blue cheese and almond salad

Match purple sprouting broccoli with a blue cheese and garlic dressing, then sprinkle with toasted almonds for added crunch.

Purple sprouting broccoli, spiced fried eggs and lime yogurt on toast

Cumin seeds and chilli flakes add punch to this vegetarian brunch idea starring purple sprouting broccoli. It's ready in just 10 minutes, too. Plenty more brunch recipes here.

Purple sprouting broccoli tempura with ponzu dipping sauce

Check out this vegan recipe for crunchy purple sprouting broccoli in crispy tempura batter. Ready in under 30 minutes, this dish will make an impressive dinner party starter.

Broccoli and peanut soba noodles

Our recipe for purple sprouting broccoli and peanut soba noodles is really easy to make and ready in 20 minutes. The zingy sauce gives the broccoli an injection of flavour, whilst the roasted peanuts add a crunchy texture to the dish.

Spring salad with purple sprouting broccoli, peas and mozzarella

Celebrating spring's finest produce, this purple sprouting broccoli, pea and mozzarella salad makes for a quick and easy light lunch for two.

Griddled purple sprouting broccoli with peppers and walnuts

Red pepper and walnuts make the perfect accompaniments for griddled purple sprouting broccoli in this punchy vegan-friendly recipe.

Roasted broccoli and feta flatbreads

Vibrant in colour and full of flavour, these roasted purple sprouting broccoli and feta flatbreads make an exciting change from your average midweek meal.

Purple sprouting broccoli, spring onion and goat’s cheese tart

Put purple sprouting broccoli at the centre in this spring tart recipe seasoned with fresh thyme. Serve with a simple green salad for an easy veggie dinner.

Veggie soba noodle pots

In need of some lunch box inspiration? This purple sprouting broccoli recipe with carrot, radish, edamame and soba noodles will brighten up any lunchbreak. The pots are Ready in just 20 minutes, under 500 calories and packed full of flavour.

Chinese-style purple sprouting broccoli with tofu

Tofu and purple sprouting broccoli make perfect partners in this Chinese-style vegan recipe. Easy to make and under 500 calories, this dish is a delicious after-work dinner.

Orecchiette with purple sprouting broccoli and anchovies

Tangy anchovies, punchy garlic and fiery chilli bring a real kick of flavour to this pasta dish, which is ready in just 20 minutes and comes in at under 500 calories.

Charred purple sprouting broccoli with bagna cauda

This is a simple, yet delicious way to enjoy often overlooked purple sprouting broccoli. Serve as a side dish, or toast some bread and pile it on top. You could add a poached egg, too, if you like.

Purple sprouting broccoli with anchovy sauce

A pungent garlic and anchovy sauce elevates purple sprouting broccoli to new levels in this vibrant side dish.

Linguine with purple sprouting broccoli, sesame and chilli

In need of a midweek pick-me-up? This simple pasta dish is a great way to eat purple sprouting broccoli and is bursting with the fresh zingy flavours of chilli and lemon.


Purple Sprouting Broccoli with Garlic and Sesame

Purple broccoli is only a few more days away!

1 bunch Nash’s purple sprouting broccoli
2 Tbsp. safflower or sunflower oil
2 Tbsp. toasted sesame oil
5 garlic cloves, peeled and very finely sliced
1 Tbsp. toasted sesame seeds

Trim off any hard ends from the broccoli stalks, as well as any very coarse leaves. Bring a large quantity of salted water to a boil in a very large saucepan and plunge in the broccoli. With the lid on, quickly bring the water back to the boil, then remove the lid and briskly simmer the broccoli for about 2 minutes. Drain thoroughly.

Meanwhile, heat both oils in the pan over a medium heat. Fry the garlic for 2-3 minutes, stirring constantly, until the slices are light golden. Throw in the broccoli and fry it for 2-3 minutes, tossing frequently, until the stalks are piping hot and imbued with the garlicky oil. Serve immediately with the sesame seeds sprinkled over the top.

Have you tried this recipe? Tell us how it turned out!


Purple Sprouting Broccoli

Purple Sprouting Broccoli (PSB) is in season from February through to the end of April and is delicious and easy to cook. Full of good vitamins and iron it is very nutritious. Low cost and easy to find in Farmers market and local vegetable suppliers, it can be sometimes hard to find in the supermarkets. In spring time it can be really abundant and it is so tasty!

Use it whenever you might have used the green calabrese broccoli, especially when calabrese is not in season. If you eat calabrese in Spring, it has probably been flown in from Spain.

Purple sprouting has been cultivated since Roman times but it has only regained popularity in the UK in the last 30 years or so. Buy it fresh when a deep purple colour. You eat the leaves and stalk as well, only discarding any really thick or woody stems. Eat as an accompanying vegetable to any main dish. Purple sprouting can simply be steamed or boiled. It can also be roasted. Below are some ideas on how to prepare it as a vegetable, or as part of a main meal dish.

PSB is a great example of a vegetable that you can add to any dish you fancy really, whether pasta dishes, risotto, noodles or stir fry. It cooks quickly and has plenty of flavour. Sprinkle cheese on it or serve it in a sauce. It can be eaten raw too, perhaps with a dip. If you are tempted to grow it yourself try this website

There are surprisingly few mentions of PSB in the cookery books that I have. I presume the reason for this is its general absence in the supermarket. It can hardly be its seasonality since asparagus that has a far shorter season is very prevalent in the chefs’ tomes.

Delia has a recipe in Delia’s Vegetarian Collection of ‘Purple Sprouting Broccoli with Chilli, Lime and Sesame Dressing’. This is a simple sauce made from a chopped chilli, one dessert spoon each of lime juice, sesame oil and soy sauce and a teaspoon of sesame seeds. Sounds rather nice!
.

Boiled or Steamed PSB

Simply prepare your PSB by cutting slicing any thicker stems. The leaves are edible – only remove any tougher or wilting ones. Give them a rinse.

Steam or boil in a little water for 5-7 minutes until tender.

Fried Purple Sprouting Broccoli

Melt a knob of butter and fry the PSB gently until tender – about 6 minutes

Roast

Chop into large pieces and place in a baking dish. Pour over 2 tablespoons of olive oil and stir to coat. Bake in the oven for 10-15 minutes until cooked.

Suggestions For Easy Meals With Purple Sprouting

Try this Vegetable Pasta With Goats Cheese
Cook some pasta (70-100g) per person. Saute or roast some PSB (50g-70g per person). Sprinkle with Parmesan and/or stir in some creme fraiche
Leeks and kale are in season at the same time, so chop some up and add them in with the PSB too.

Readers Suggestions:-

Diane Young – Love it just plain boiled
Linda Corbett-Mann – Serve with a hollandaise sauce
Diane Moore – Steam with a drizzle of lemon juice
Amanda Josephine – Add to risotto consisting of quorn, parmesan and mushrooms
Joey Lee – Pad Thai using leeks, PSB, mushrooms & cabbage on bed of noodles using a Thai fish paste and, eggs and soy sauce
Love Your Greens – Cooks it with pasta, pine nuts, chilli and lemon

How do you cook yours? Please share by commenting below and help celebrate this wonderful vegetable.


6 Unexpected Health Benefits of Purple Sprouting Broccoli

When we hear about broccoli, what do we think about normally? Its shape that represents miniature trees, or its pretty awful taste? Well I believe both of them are equally true. However, we should never ever underestimate the health benefits of broccoli.

Sprouting Broccoli

It contains two essential vitamins, namely vitamins C and K. Vitamin C works as a powerful antioxidant and protects the body from the hazardous free radicals, whereas vitamin K is used to drive away blood clot. Other than that, broccoli also provides folic acid, potassium, as well as fiber.

There is also a variant of the broccoli, which is the purple sprouting broccoli. What is the purple sprouting broccoli? What are the health benefits of purple sprouting broccoli? And are those health benefits the same as in normal green broccolis?

These are also the 18 proven health benefits of broccoli.

What is the Purple Sprouting Broccoli?

The purple sprouting broccoli is a beautiful looking plant that looks like flowers but indeed it is edible just like any other vegetables. It is often found during the summer months, and are similar to the tenderstem broccoli, in terms of having florets that grow in long stalks, having mini-trees, as well as tender yet edible stems. All in all, it offers approximately the same nutritional benefits to the normal broccoli, only that it is slimmer and more colourful.

The purple sprouting has become popular partly due to the mild flavour it carries. The flavour of the purple sprouting broccoli works well as a compliment or side dishes such as salads, roasted meat or pasta. It is also a perfect companion to salty foodstuff such as cheese, bacon or anchovies.

Nutritional Content of the Purple Sprouting Broccoli

The purple sprouting broccoli contains valuable nutrients such as

  • Vitamin A
  • Vitamin C
  • Carotenoids
  • Calcium
  • Folic Acid
  • Iron
  • Fibre

The Health Benefits of Purple Sprouting Broccoli

90% of the purple sprouting broccoli is made of water! Of course, consuming the purple sprouting broccoli boosts your daily water intake in a great way. It also helps the maintenance of bodily fluids in order for several internal functions to run properly.

Several of these functions notably include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and body temperature maintenance.

Meanwhile, the purple sprouting broccoli contains very low carbohydrate. Low carbohydrate promotes accelerated weight loss, reduced hunger, better insulin and blood sugar management, improved cognitive performance, lower risk of heart, cardiovascular diseases plus cancer.

On the other hand, low carbohydrates would also mean low glucose production to store energy.

The purple sprouting broccoli contains two powerful antioxidants which appear in the form of vitamins A and C. Vitamin A is a fat-soluble vitamin that plays a role to ensure healthy vision, neurological functions, as well as healthy skin by naturally slowing down signs of aging. Vitamin A also helps you to reduce inflammation by combating the cancer-causing free radical damages. Also read: Vitamin A Benefits Apart For Eyes Vision.

In the meantime, vitamin C is another water-soluble vitamin present in almost every type of fruits and vegetables. It also drives off free radicals, inflammation as well as promoting prime immune system. Vitamin C is also used to synthesize vital compounds such as collagen, and also to produce other compounds such as L-carnitine and neurotransmitters.

Iron is a mineral, which is mostly found in the hemoglobin of red blood cells plus myoglobin of muscle cells. Iron is needed to transport gases such as oxygen and carbon dioxide, and to prevent iron-deficiency illnesses such as anemia. Iron helps the red blood cells to transport oxygen from the lungs throughout the whole body, and also to sustain bodily functions. Apart from anemia, iron is also thought to improve brain function, reduce heart failures as well as restless leg syndrome (RLS).

On the other hand, potassium is a mineral that serves various important functions throughout the body. They are also prevalent in foods such as fruits (especially dried fruits), cereals, beans, milk, as well as vegetables. Potassium function by aiding the transmission of nerve signals, muscle contractions, fluid balance, treating high blood pressure, low levels of potassium in the blood (hypokalemia) as well as preventing stroke.

Folic acid and folate are two forms of water-soluble B vitamin. The difference is that folate is found in food whereas folic acid is the synthetic form of this vitamin. Folic acid is used to prevent and treat folate deficiency, which is low blood levels of folate, enhance proper development of the human body, produce the DNA, and so much more.

Folic acid is also known to be able to treat a wonderful amount of serious diseases such as stroke, cancers such as colon and cervical cancers, memory loss, Alzheimer’s disease, osteoporosis, vitiligo, AIDS, up to depression, nerve pain, muscle pain and sleep problems!

Carotenoids or dietary carotenoids are a sub-category of antioxidant-compounds that are thought to provide health benefits in decreasing the risk of eye diseases as well as cancers. Smaller compounds that make up the carotenoid family include beta-carotene, lycopene, lutein, and zeaxanthin. Beta carotene can be converted into vitamin A, lutein plus zeaxanthin protects the eye by absorbing dangerous blue rays that enter the eye, while lycopene can also be used to prevent heart and cardiovascular diseases.

Recipe: Purple Sprouting Broccoli with Garlic and Sesame


21 fabulous broccoli recipes

This super-speedy soup is easy to make and utterly delicious.

This easy pasta dish has just four simple steps, making it an ideal mid-week dinner.

You've heard of cauliflower cheese so why not try broccoli cheese as a delicious alternative?

Brococoli gives this dish a lovely freshness and brown rice adds a heart-healthy wholegrain hit!

This vegetarian salad looks great and is a lovely option to start a dinner party.

This twist on traditional pesto is quick and easy to make and is a great accompaniment to grilled chicken or baked fish. Alternatively, if served with pasta, it makes a delicious vegetarian dinner idea.

This veggie quiche is full of flavour and just as good cold the next day.

This broccoli dish is a great, colourful accompaniment to any main course.

This pasta dish is bursting with healthy green veg and can be made in just 20 minutes.

This tasty quiche is perfect as a light lunch or served cold as portable picnic food.

A great get-ahead recipe with a crumchy veg and a refreshing twist of lemon.

It may look fancy and complicated but this filo tart is quick to prepare and can be made ahead.

This hearty vegetarian curry is the perfect way to fill up on a cold winter&rsquos day.

Make this soup ahead for fuss-free entertaining. Try crumbling your favourite blue cheese over the top before serving.

Put a twist on the classic cauliflower cheese dish with this ham and broccoli bake. It's a quick and easy meal ideal &ndash the ultimate mid-week supper saviour!

Packed with flavour and made in minutes, this chicken and broccoli stir-fry is sure to become a firm favourite.

Bursting with veg and full of flavour these great risotto cakes are wheat-free.

Quinoa adds protein and wholegrain goodness to this classic and indulgent dish.

The perfect choice for a summery light lunch. If you're not a fan of chorizo, bacon works just as well.

Purple sprouting broccoli adds colour to any plate and is delicious finished with lemon and sesame seeds.

This indulgent tart can be made ahead and will feed a hungry party with minimal effort.


Ingredients

  • 1 ½ tbsp sesame oil
  • 1 tbsp low-salt soy sauce
  • thumb-sized piece ginger,grated
  • 1 garlic clove,crushed
  • 1 tsp honey
  • 2 sweet potatoes,scrubbed and cut into wedges
  • 1 lime,cut into wedges
  • 2 boneless skinless salmon fillets
  • 250g purple sprouting broccoli
  • 1 tbsp sesame seeds
  • 1 red chilli,thinly sliced (deseeded if you don’t like it too hot)

Method

Heat oven to 200C/180 fan/ gas 6 and line a baking tray with parchment. Mix together 1/2 tbsp sesame oil, the soy, ginger, garlic and honey. Put the sweet potato wedges, skin and all, into a glass bowl with the lime wedges. Cover with cling film and microwave on high for 12-14 mins until completely soft.

Meanwhile, spread the broccoli and salmon out on the baking tray. Spoon over the marinade and season. Roast in the oven for 10-12 mins, then sprinkle over the sesame seeds.

Remove the lime wedges and roughly mash the sweet potato using a fork. Mix in the remaining sesame oil, the chilli and some seasoning. Divide between plates, along with the salmon and broccoli.

Special Giveaway: Kia is giving away an ebook copy of TOKEN HUNTRESS, Book 1 of the series, to one lucky reader who comments on her Karen’s Killer Fixin’s blog. Happy Reading!


Watch the video: How to Harvest Purple Sprouting Broccoli - Hilltop Home Grown


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