A quick recipe for Pan-fried Tenderstem Broccoli with Toasted Mixed Seeds and Crispy Fried Onions
Tenderstem Broccoli/Long Stem Broccoli/Broccolini is a delicious and versatile vegetable.
You can enjoy this dish as it is, or serve it as a side dish with pan-fried steak, fish or any meat substitute.
Pan-fried Tenderstem Broccoli with Toasted Mixed Seeds
You will need:
200g Tenderstem Broccoli
20g toasted mixed seeds ( I used a mix of pumpkin, sunflower, sesame and flaxseed)
10g crispy fried onion
1/2 tsp sesame oil
1 tsp light soy sauce
How to:
Wash the Tenderstem Broccoli and pat dry it
Heat the sesame oil in a pan
Add the Broccoli
Fry at medium temperature for 4-5 minutes
Add the Soy sauce and continue frying for another 3-4 minutes
Remove the pan from the stove
Place the Pan-fried broccoli on your plate of choice
Sprinkle the toasted seeds and crispy fried onions on top
Enjoy!
If you're using raw seeds, put them in a frying pan on medium heat for 2-3 minutes, making sure to stir every once in a while.
You can replace the sesame oil with vegetable, sunflower, rapeseed, or olive oil
You can use any mix of toasted seeds you have available, but I do recommend the mix contains at least the pumpkin and sesame seeds as they do pair very well with the flavour of the pan-fried Tenderstem Broccoli.
Ideally, you would use a Cast Iron Skillet, but any non-stick pan which you have available will do the job.
If you prefer your veggies roasted rather than pan-fried, then please have a look at my Recipe for Roasted Tenderstem Broccoli with Pine Nuts, Flaked Almonds and Gochugaru/chilli flakes.
If you try this recipe, please let me know what you think of it in the comments below.
I hope life is treating you well.
Take care.