Nutritional Benefits of Broccoli
Broccoli is a super healthy cruciferous vegetable that helps the body grow strong and stay active. It is rich in fibre, which helps in easy digestion. Broccoli contains vitamins A and C that help keep the eyes and skin healthy and help to build strong immunity. It is also full of antioxidants that help the body fight germs and stay fit. Broccoli is a good source of vitamin K and folate, which supports healthy growth and development of cells and tissues.
Know More: Broccoli
Broccoli is a green cruciferous vegetable that belongs to the cabbage family.
Type of Plant
Broccoli is a flowering vegetable plant.
Plant Characteristics
- Broccoli has a thick green stalk topped with a large cluster of unopened flower buds.
- The edible head is made up of hundreds of tiny green florets packed closely together.
- The plant produces broad green leaves that can also be eaten.
- If not harvested, the buds bloom into bright yellow flowers.
The Crop
- Broccoli grows best in cool weather and fertile, well-drained soil.
- Broccoli grows so fast that some varieties can go from seed to harvest in just 60 to 90 days.
- In India, it is grown in Himachal Pradesh, Uttarakhand, Jammu and Kashmir, Karnataka, Maharashtra and parts of the Nilgiri Hills.
Interesting Biological Facts
- A broccoli plant can keep producing smaller heads even after the main head has been harvested.
- The strong smell released while cooking broccoli comes from natural sulphur compounds that help protect the plant from insects.
DID YOU KNOW?
- Ancient Romans loved broccoli and grew it more than 2,000 years ago.
- Astronauts have experimented with growing broccoli and other vegetables in space to help provide fresh food on future missions.
BROCCOLI PANEER PARANTHAS
INGREDIENTS
- ½ cup broccoli florets
- ½ cup grated paneer
- ½ inch grated ginger
- 1 tablespoon finely chopped coriander leaves
- 1 teaspoon salt (adjust to taste)
- ¼ teaspoon black pepper
- 1 teaspoon garam masala
- 1 cup whole wheat flour
- Water
- Ghee for cooking
METHOD
- Finely chop the broccoli florets using a chopper or mixer grinder.
- Add a little salt to the chopped broccoli and let it rest for 5 minutes.
- Place the broccoli in a muslin cloth and squeeze well to remove the excess water.
- Transfer the broccoli to a bowl and add the grated paneer, grated ginger and chopped coriander leaves.
- Add salt, black pepper and garam masala. Mix everything well to make the stuffing.
- Roll out a dough using wholewheat flour and water and stuff it generously with the broccoli paneer mixture.
- Cook the parathas on a medium flame using a little ghee until golden brown on both sides.
- Serve hot with curd, pickle or green chutney.
Warning: Ask a parent or adult to help with this recipe.Â
Amit Gupta, also known as FitChefAmit, is a child nutritionist and health educator. He works with parents and children to simplify nutrition and healthy cooking, making healthy eating fun for kids and easy for parents. He also conducts interactive and impactful nutrition and cooking workshops for children and parents, including sessions at schools. He can be reached @FitChefAmit on Instagram and Youtube and via e-mail at [email protected]
