Broccoli Stir Fry With Sesame And Olive Oil Recipe

Ever since I mastered the art of whipping up this ridiculously easy stir-fried broccoli, I’ve been itching to whip it up every single day! Just a drizzle of olive oil, a few other simple ingredients, and voilà, you’ve got yourself a flavorful side dish or even a wholesome snack.

Why you’ll love this recipe:

• It’s incredibly easy and straightforward, requiring just a few minutes and a skillet, which earns you bonus points for minimal cleanup.
• With very few ingredients needed, it’s highly customizable to suit your preferences.
• The flavors meld together beautifully, resulting in a truly delightful dish.
• It can be served as a side dish or even as a snack (for the latter, you must try it with this cashew nut mayonnaise).
• It’s healthy too! The foundation of the recipe is the nutritious Broccoli stir-fry, enhanced with a touch of olive oil and other ingredients that are staples in famous fitness recipes.

The Best Ingredients for an awesome Broccoli Stir Fry with Sesame Seeds and Olive Oil Recipe

Broccoli: This is, of course, the star of the recipe and shouldn’t be missing (I mean, if you have cauliflower you can substitute, but my favorite version is broccoli). It boasts an incredible texture and flavor, which is why it holds so much potential in recipes. When selecting broccoli, aim for tight florets and firm, green stems (avoid the yellowish ones).

Sesame: As I mentioned earlier, stir-fried broccoli already has an incredible texture, so you don’t need to add sesame. However, if you want to introduce an extra touch of crunch, I highly recommend it.

Onion: In my recipes, onion is a must-have ingredient. I consider it the foundation that complements everything, you know? But if you’re not a fan, no worries, just skip it and let the spices shine.

Salt and spices: Speaking of essential elements, salt and spices are also key players in a worthy broccoli stir-fry with sesame seeds and olive oil recipe. Personally, I typically stick to salt and a dash of spicy paprika. However, this is where you can get creative and use your preferred spices. Black pepper, nutmeg, and even ginger are fantastic options.

Olive oil: Broccoli stir-fried in olive oil is simply sensational.

Water or vegetable stock: Adding water or vegetable stock will enhance the tenderness and flavor of the broccoli. This step helps to distribute the caramelized onion and spices while cooking, resulting in a more flavorful dish.

The quantities of the ingredients are detailed in the step-by-step instructions below and on the printable recipe card provided at the end of the post.

Step-by-Step Guide for Broccoli Stir Fry with Sesame Seeds and Olive Oil (With Images)

Step 1

In a frying pan over low heat, toast 2 tablespoons of sesame seeds for about 2 minutes or until they become “shiny”. Then, transfer them to another container and set aside. Since sesame seeds naturally contain oil, there’s no need to add olive oil.

Step 2

Cut 1/2 head of broccoli into small florets.

Step 3

In a bowl, combine the chopped broccoli, 1/2 chopped onion, and salt and spices to taste (I only used paprika). Mix well until evenly combined.

Step 4

In a frying pan, add 2 tablespoons of olive oil and heat.

Step 5

Add the broccoli and wait for the onion to start caramelizing for around 3-4 minutes, then add 1/3 cup of water or vegetable stock.

Step 6

Stir gently to allow the water or vegetable stock to absorb the seasoning, enhancing the flavor and aiding in the cooking process of the broccoli.

Step 7

Cover the pan and allow the broccoli to cook in the water and steam for 4-5 minutes, or until the water evaporates and the pieces are tender yet firm.

Step 8

Add 2 tablespoons of sesame seeds, mix gently and leave on a low heat for another 2 minutes while stirring.

Step 9

Serve and enjoy your delicious broccoli stir-fried in olive oil!

Variations of the Broccoli Stir Fry with Sesame Seeds and Olive Oil Recipe

Without sesame: As mentioned earlier, sesame is optional. While the recipe might not have the same level of crunchiness without it, I assure you, the taste will still be incredible.

With cauliflower: Cauliflower makes a great substitute for broccoli in this recipe. You can either use it as a replacement or mix both broccoli and cauliflower for variety.

With garlic: Garlic complements this recipe excellently. You can add it along with the onion, just be cautious not to let it burn. As soon as it starts to brown, proceed to the next step of the recipe.

With soy sauce (shoyu): Broccoli with soy sauce is delicious, but it’s not the healthiest option. To mitigate this, consider swapping regular soy sauce for coconut soy sauce. You can add it along with sesame seeds or drizzle it over the finished dish.

With honey: Honey adds a delightful caramelized flavor to the broccoli. Add it during the last few minutes of cooking, similar to when you would add sesame seeds in the original recipe.

How to Store and Freeze Broccoli Stir Fry with Sesame Seeds

To store in the fridge, you can follow these steps:

1. Allow the braised broccoli to cool completely before storing.
2. Transfer the broccoli to an airtight container or a jar with a lid.
3. Try not to overcrowd the broccoli pieces too much, as this helps maintain their texture better when reheated.
4. Place the container in the refrigerator and store for up to 3 days.

To freeze properly, follow these steps:

1. After preparing the recipe, allow it to cool completely before proceeding.
2. Divide the braised broccoli into portions that you typically use in your meals. This makes it more convenient for later use!
3. Use plastic freezer bags or freezer-safe jars. Ensure you remove as much air as possible before sealing.
4. Label the containers with the freezing date so you can keep track of how long they’ve been in the freezer.
5. Finally, place the containers with the broccoli in the freezer.

This stir-fried broccoli can be frozen for around 2 to 3 months without losing much quality. When defrosting, leave it in the fridge overnight before reheating. The freezing process may affect the texture of the broccoli a little, but it will still be a delicious and nutritious option for your future meals.

How to Reheat Broccoli Stir Fry with Olive Oil Recipe

To reheat, follow these directions:

1. In the microwave: Place a portion on a plate and cover it with plastic wrap or a microwave-safe lid. Reheat until hot, stirring the broccoli a few times to ensure even heating.
2. On the stove: Heat a small amount of water or vegetable stock in a pan over medium heat. Add the broccoli and stir until it is thoroughly heated.

Tips:

Don’t reheat the broccoli several times, this will cause the recipe to lose its flavor and texture.

The sesame (if used) can be kept with the broccoli in the container and will also be reheated along with it. If you prefer, you can add a little more toasted fresh sesame before serving again to enhance the crunch.

Benefits of Broccoli

It’s worth noting that this powerful vegetable is much more than just tasty and versatile in the kitchen. These are just some of its benefits:

It is rich in vitamins, minerals and antioxidants and much more! Read the full article on the benefits of broccoli

This Recipe Is…

Vegan, gluten-free, lactose-free, simple and wonderful! Here’s how to make stir-fried broccoli:

Broccoli stir fry with sesame seeds and olive oil recipe

Learn how to make a delicious broccoli stir fry with sesame seeds and olive oil in just a few minutes. This practical recipe will become a staple in your everyday routine!

Print Recipe

Prep Time 10 minutes mins

Stir-fry time 10 minutes mins

Total Time 20 minutes mins

Course Salad, Side Dish

Servings 2

EQUIPMENT

• Skillet (or pan) – for stir-frying the broccoli and onion.
• bowl – for mixing the broccoli, onion, salt, and seasonings.
• Measuring spoons – for measuring ingredients such as tablespoons of sesame seeds and olive oil.
• Spatula or cooking spoon – for stirring and flipping the broccoli in the skillet.
• Additional container – for reserving the toasted sesame seeds before adding them to the recipe.

INGREDIENTS

  

• 2 tablespoons of sesame seeds
• 1/2 head of broccoli
• 1/2 chopped onion
• Salt and seasonings to taste I used spicy paprika
• 2 tablespoons of olive oil
• 1/3 cup of water or vegetable broth

INSTRUCTIONS

 

• In a skillet over low heat, toast the sesame seeds for about 2 minutes or until they become “shiny,” then set aside in another container.
• Cut the broccoli into small pieces.
• In a bowl, combine the broccoli, chopped onion, salt, and seasonings, mixing well.
• In a skillet, add the olive oil and let it heat up. Then, add the broccoli mixture and allow it to start browning.
• Once the onion is caramelized, add the water or vegetable broth, mix, and cover the skillet or pot until the water evaporates.
• Add the sesame seeds (optional), gently mix, and let it cook over low heat for another 2 minutes while stirring.

KEYWORD Easy, how to make, keto, Quick

FAQ: Frequently Asked Questions About Quick Broccoli Stir Fry Recipe

Fun Fact

The name broccoli comes from the Italian word “broccolo”, which means “the flowering top of a cabbage”. So, did you already know that?

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