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Stir Fried Broccoli with Mushrooms and Bean Sprouts

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Stir-Fried Broccoli and Mushrooms with Bean Sprouts – Since the new year, I have been on a diet of sorts. I say of sorts because I am not following any particular kind of diet. Its just one where I watch the carbs, which means I cut off rice almost completely, chose whole wheat bread over white bread and baked it myself as much as I can, and also included more vegetables and fruits in my diet. I also stopped drinking coffee and reduced tea-drinking to once a week. This wasn’t too hard since I prefer milo anyway!

As part of this new diet plan, I started having stir-fries with different combinations of vegetables. Its very common in Singapore food courts to have ‘mixed rice’ stalls where basically you can choose a number of side dishes of vegetables and meat on a bed of rice. Most of the vegetable side dishes are a combination of 2 or more vegetables and this is one such combo that I particularly love.

I tried it once at home and we both loved it. Yes, TH loved it too! Its really very simple too and all I had for dinner is a generous helping of this stir fry with two slices of toasted brown bread.


The star ingredients are:

Broccoli, Shitake Mushroom

And Bean Sprouts

To make a stir fry that looks like this in the end

BROCCOLI MUSHROOM BEAN SPROUTS STIR-FRY

INGREDIENTS:
Broccoli – one small head cut into thin florets
Mushrooms – 1 cup, quartered with thick stalks removed. I used Shitake mushrooms but you can use pretty much any variety you want.
Bean sprouts – 1/2 cup
Green bell pepper / capsicum – 1/2 cup, cut into squares
Onions – 1/2 cup, cut into squares
Garlic – 2 cloves, chopped
Red chilli powder – 1 tsp
Low sodium soya sauce – 4 tbsp
Cornflour / cornmeal – 1 tbsp, dissolved in 4 tbsp water
Salt – to taste
Oil – 2 tsp

INSTRUCTIONS:

1. Heat oil and fry the onions and garlic until the onions turn pink.

2. Increase the heat to high and add the soya sauce. Let the sauce boil for about a min before adding the broccoli, mushrooms and capsicum. Continue to stir on high heat.

3. Once the vegetables have wilted a bit, add the bean sprouts and mix well.

4. Add the cornflour mix and blend well. Make sure not to use too much water to dissolve the cornflour.

5. Mix for another minute until the dish has blended well. Taste and adjust salt. You may not need as much as you think because the soya sauce will already have some salt.

You can adapt the kind of vegetables used and their quantities for this dish. Its very simple to make and quite filling too!

Here’s another look at the dish – my favourite shot!
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  4. Thanks Raks 🙂 It took me forever to upload all the pics and make them in order! Have to find an easier software to do it next time, something that's not very intrusive!

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  6. Hi Nags, I pretty much tried the same recipe sometime back and used a couple of dried chillies and ginger julienned instead of the chilli powder. mine was without the taugay and bell pepper though.. 🙂 nice.. Shama

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  7. Hi Nags, I pretty much tried the same recipe sometime back and used a couple of dried chillies and ginger julienned instead of the chilli powder. mine was without the taugay and bell pepper though.. 🙂 nice.. Shama

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  9. Nice recipes coupled with some great photography…will try this recipe, looks awesome and is healthy too…btw, when does the chilli powder go in, is it before adding the soy sauce ?

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  11. Thats a very nice stir fry – interesting and healthy. Broccoli isnt one of my favourite veggies and now that i know I cant digest it very well I have a perfectly valid reason to avoid it 😉

    BTW, thanks for the photography series – it really helps. And your blog is looking good too – all your effort is paying off! 🙂

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  12. hi Nags, this is a wonderful combo, and though I am yet to buy mushrooms here, I think I can try this recipe with potatoes, though that would not fit into the low-carb diet menu in your case. Love your series and the explanation with pics, you surely have patience and the passion. Thanks:-)

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  18. Arch – Are you using the macro setting on your camera? Also, light is a huge factor. Make sure you have enough light but not directly under the sun. I am writing a series on basic photography for food bloggers. Do check it out cuz you may find it useful 🙂 I used to take horrid pics initially 😀

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  19. There you go again – brilliant pictures, especially the one with the brocolli with mushrooms…I know its asking for too much, but what angle do you take these photos in ? I try to bend back, sit, do whatever, but i get this blurry picture when i shoot from too close 🙁

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  23. the pics are very very nice…and agree on the ones which finally made it here…(i liked your post on food photography basics)

    it take quite some time to upload those snaps and hats off to you for managing work and your photography…

    the stir fry looks delicious…i try to do this often…without the mushrooms tho…

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  24. hi, we are great fans of broccoli, my hubby takes cooked broccoli everyday, I do not like mushrooms much may be cooked this way it might be nice, ur photos are awesome, definitely try this stirfry ASAP….

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  32. Broccoli is our family favorite. Usually children don’t like broccoli, but my son is an exception. He loves broccoli and cauliflower so much. This dish is so easy to prepare.

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  33. I love Broccoli. & these kinda stir fries are just heavenly. I would love to make this sometime but minus those mushrooms, Iam somehow not very fond of them.
    You managed to stay off rice, clap clap.. I can somehow never keep bay when it comes to rice, I need to have it for lunch everyday

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  35. Thanks Raks 🙂 It took me forever to upload all the pics and make them in order! Have to find an easier software to do it next time, something that’s not very intrusive!

    Reply

  38. this is for sure a must try..and the pictures are amazing nags…Btw,hope you enjoy dieting.feel like a feather,thats a great feeling.

    Reply