Broccoli Vadi


Broccoli Vadi

Preparation Time : 15 Minutes, Cooking Time : 10 Minutes,
Total Time : 25 Minutes.

Ingredients :
  • Broccoli ½ bunch
  • Gram flour / Besan 1 cup
  • Red chilli powder 1 tbsp
  • Salt 1 tsp
  • Turmeric powder 1 tsp
  • Garam masala 1 tsp
  • Coriander powder 1 tsp
  • Garlic 6 cloves
  • Oil for coating the pan
  • Asafoetida 1 pinch

Recipe :
  1. Wash, cut and grind the bunch of broccoli.
  2. Take a flat pan and place grinded broccoli. Add and mix all together ingredients. Make a smooth and thick dough like consistency.
  3. Take a baking pan, place aluminum foil and apply oil over pan.
  4. Make a square or diamond shaped pieces of from dough. Place it over pan.
  5. Bake on high temperature for 4 to 5 minutes. Or till cooked. Make sure it cooked well from inside and firm.
  6. If you want you can shallow or deep fry or pan fry in a oil.
  7. And it's ready to serve with tomato sauce.






Calories
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Broccoli ½ bunch (304 g)
102
20 g
1.1 g
8.5 g
Vit. A -37%
Vit. C - 451 %
Vit.B6-27%
Potassium - 27%
Sodium-4%
Calcium - 14%
Iron- 12%
Magnesium - 16%
Gram flour 1 cup ( 92 g)
356
53 g
6 g
21 g
Vit.B6 - 25%
Potassium - 22%
Sodium - 2%
Calcium - 4%
Iron- 25%
Magnesium - 38%
Coriander powder 1 tsp ( 1.8 g)
5
1 g
0.3 g
0.2 g
-
Calcium - 1%
Iron- 1%
Magnesium - 1%
Garam masala 1 tsp
25
3 g
1 g
1 g
Vit. A - 2%
Potassium - 2%
Calcium - 6%
Iron- 1%
Red chilli powder 1 tbsp
19
3.7 g
0.9 g
1 g
Vit. A - 66%
Vit.B6 -5%
Potassium - 4%
Calcium - 1%
Iron- 7%
Magnesium - 3%
Garlic 6 cloves
26
6 g
-
1.2 g
Vit. C- 8%
Vit.B6 - 10%
Potassium - 1%
Iron - 2%
Calcium - 2%
Salt 1 tsp
-
-
-
-
-
Sodium - 2325 mg
Turmeric 1 tsp (2.2 g)
8
1.43 g
0.22 g
0.17 g
Vit. C - 1%
Potassium - 2%
Iron- 5%
Magnesium - 1%
Asafoetida 1 pinch
4
1 g
-
-
-
-
Veg.Oil 2 tbsp
240
-
27.2g
-
-
-

785 = 39.25 Cal per serving (20)
89.13 = 4.45 g
36.72 = 1.83 g
33.07 = 1.65 g



Dietary Comments :
Based on a 2000 calorie diet. It makes 20 servings.
Complete recipe : 785 calories.
Per serving contains 39.25 calories, along with carbohydrates - 4.45 g, fats - 1.83 g, and proteins - 1.65 g.

Health Benefits of Broccoli :
  • Broccolis are natural fiber source, it helps to prevent constipation, improved digestion.
  • Broccoli loaded with Vit. A, C and E, which helps reduce wrinkles and makes skin looking healthy.
  • Protective against breast, prostate and colon cancer.
  • It lowers the risk of developing heart diseases, diabetes, obesity, stroke like diseases.
  • Prevent osteoporosis and improve bone health, as it is good source of calcium and Vit. K and also potassium.
  • It has anti inflammatory, detoxification and antioxidant properties too.

Best Time To Eat :
         Good to eat as a evening snack or as a starter. Broccoli is a very good source of dietary fiber, vitamins, minerals and is incredibly nutritious too.  
Eat Healthy, Stay Healthy.
:-)

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