Broccoli Microgreens

Condiment Salad Bowl

Ingredients:

· Microgreen broccoli – 30 g (rinsed and patted dry)

· Lemon juice – 10 ml

· Olive oil (or cold-pressed sesame/mustard oil for Indian flavor) – 5 ml

· Black salt or Himalayan salt – ¼ tsp

· Black pepper (freshly ground) – ¼ tsp

· Chaat masala – ¼ tsp (optional, for a tangy Indian twist)

· Toasted sesame seeds or crushed peanuts – 1 tsp (optional for texture)

 

Steps:

1.   Place fresh microgreen broccoli in a small bowl.

2.   Drizzle lemon juice and olive oil (or preferred oil) over the top.

3.   Sprinkle salt, pepper, and optional chaat masala.

4.   Toss gently to coat evenly without crushing the greens.

5.   Top with sesame seeds or crushed peanuts if using.

6.   Serve immediately as a snack or side.

 

o  No cooking: Preserves nutrients and flavor.

o  Simple condiments: Enhance taste without overpowering.

o  Versatile: Can be eaten on its own or as a salad topper.

 

Broccoli & Moong Salad

Ingredients (Serves 2):

· Moong dal (yellow split gram), soaked and boiled – 100 g

· Microgreen broccoli – 25 g

· Cucumber, finely chopped – 50 g

· Tomato, finely chopped – 50 g

· Onion, finely chopped – 30 g

· Lemon juice – 15 ml

· Olive oil or mustard oil – 10 ml

· Green chili, chopped – 1 (optional)

· Salt – to taste

· Black pepper – ½ tsp

 

Steps:

1.   Mix boiled moong dal with chopped vegetables.

2.   Add microgreen broccoli and gently fold in.

3.   Drizzle with lemon juice and oil.

4.   Season with salt and pepper.

5.   Serve chilled or at room temperature.

 

Juice (Detox & Alkaline)

Ingredients:

· Microgreen broccoli – 25 g

· Cucumber – 100 g

· Apple / Green apple– 80 g

· Mint leaves – 5 g

· Lemon juice – 10 ml

· Water – 100 ml

· Black salt – a pinch (optional)

 

Steps:

1.   Chop all solid ingredients into small chunks.

2.   Blend microgreens, cucumber, apple, and mint with water until smooth.

3.   Strain using a fine mesh or cheesecloth if a clear juice is preferred.

4.   Stir in lemon juice and a pinch of black salt.

5.   Serve immediately, chilled.

 

o  Hydrating, rich in chlorophyll and antioxidants

o  Great for digestion and skin health

 

Smoothie (Fiber-Rich & Filling)

Ingredients:

· Microgreen broccoli – 30 g

· Banana – 1 small (around 80 g)

· Unsweetened Curd– 100 g

· Almond / Coconut / Cashew milk – 150 ml

· Flax seeds (ground) – 1 tsp (5 g)

· Honey – 1 tsp (optional, 5 ml)

 

Steps:

1.   Add all the ingredients to a blender.

2.   Blend until smooth and creamy.

3.   Pour into a glass and drink immediately.

 

o  Balanced carbs, protein, healthy fats

o  Good for breakfast or post-workout

 

Detox Smoothie (for Weight Loss)

Ingredients:

· Microgreen broccoli – 25 g

· Cucumber – 100 g (peeled and chopped)

· Mint leaves – 5 g

· Lemon juice – 10 ml

· Ginger – 5 g

· Chia seeds – 1 tsp (5 g, soaked in 20 ml water)

· Water – 150 ml

 

Steps:

1.   Blend all ingredients except chia until smooth.

2.   Stir in soaked chia seeds.

3.   Chill for 10 minutes and serve.

 

o  Boosts metabolism, gut health

o  Rich in antioxidants and fiber

o  Low-calorie, high-fiber, and hydrating.

 

Broccoli & Egg Sandwich

Ingredients (Makes 2 sandwiches):

For the Egg Mix:

· Eggs – 2 large (100 g each)

· Microgreen broccoli – 30 g

· Onion – 30 g (finely chopped)

· Tomato – 30 g (finely chopped, optional)

· Green chili – 1 small (optional)

· Salt – ½ tsp

· Black pepper – ¼ tsp

· Ghee or oil – 5 ml

 

For Sandwich Assembly:

· Whole wheat or multigrain bread – 4 slices (approx. 30 g per slice)

· Butter (optional, for toasting) – 5 g

· Cheese slice – 2 (optional)

· Tomato ketchup or green chutney – 10 ml (optional)

 

Steps:

Step 1: Make the Egg & Microgreen Mix

1.   Beat the eggs in a bowl. Add salt, pepper, onion, tomato, green chili, and microgreen broccoli.

2.   Heat ghee or oil in a pan. Pour in the egg mix and cook on medium heat, scrambling it gently until soft but cooked through.

 

Step 2: Assemble the Sandwich

1.   Toast or grill the bread slices (with a little butter if desired).

2.   Place a cheese slice on one side (optional).

3.   Spoon the scrambled egg mixture evenly over two slices.

4.   Add ketchup or chutney if using.

5.   Top with the remaining bread slices.

6.   Press lightly and toast on a skillet or sandwich press until golden.

 

o  High in protein

o  Rich in fiber from microgreens and whole wheat bread

o  Ideal for breakfast or post-workout

 

Broccoli Chilla (for Diabetics)

Ingredients (Makes 2 chillas):

· Besan (gram flour) – 80 g

· Microgreen broccoli – 25 g (chopped)

· Tomato – 30 g (finely chopped)

· Onion – 30 g (finely chopped)

· Ginger – 5 g (grated)

· Green chili – 1 (optional)

· Carom seeds (ajwain) – ½ tsp

· Salt – to taste

· Water – 70 ml

· Oil – 5 ml (for greasing pan)

 

Steps:

1.   Mix all ingredients except oil into a smooth batter.

2.   Heat a non-stick pan, grease lightly.

3.   Pour a ladleful of batter and spread like a pancake.

4.   Cook both sides until golden brown.

5.   Serve with mint chutney or plain yogurt.

 

o  High protein & Fiber, low carb

o  Helps with blood sugar management

 

Broccoli Paratha

Ingredients (Makes 4 parathas):

For Dough:

· Whole wheat flour – 200 g

· Water – 100 ml (adjust as needed)

· Salt – ½ tsp

 

For Filling:

· Microgreen broccoli – 30 g (chopped)

· Boiled potato – 100 g (mashed)

· Green chili – 1 (optional)

· Cumin powder – 1 tsp

· Salt – to taste

· Garam masala – ½ tsp

 

Steps:

1.   Knead the flour with water and salt into a soft dough. Rest for 15 mins.

2.   Mix all filling ingredients together.

3.   Divide dough and filling into 4 parts.

4.   Roll dough, place filling, seal, and roll into a flat circle.

5.   Cook on hot tawa with a little oil or ghee until golden on both sides.

6.   Serve with Curdor pickle.

 

Broccoli-Coconut Chutney

Ingredients:

· Fresh grated coconut – 50 g

· Roasted chana dal – 20 g

· Green chili – 1

· Microgreen broccoli – 20 g

· Ginger – 5 g

· Salt – to taste

· Water – 50 ml (adjust consistency)

 

Tempering (optional):

· Oil – 5 ml

· Mustard seeds – ½ tsp

· Curry leaves – a few

· Asafoetida – a pinch

 

Steps:

1.   Blend all chutney ingredients to a smooth paste using water.

2.   For tempering, heat oil, add mustard seeds, curry leaves, and hing. Pour over chutney.

3.   Serve with Chilla, Paratha, idli, dosa, or chapati.

 

Broccoli Masoor Dal Tadka

Ingredients (Serves 3):

· Red lentils (masoor dal) – 100 g

· Microgreen broccoli – 30 g

· Ghee or oil – 15 ml

· Cumin seeds – 1 tsp

· Garlic, chopped – 10 g

· Onion, chopped – 50 g

· Tomato, chopped – 70 g

· Turmeric powder – ½ tsp

· Red chili powder – ½ tsp

· Salt – to taste

· Water – 500 ml

 

Steps:

1.   Boil masoor dal with turmeric and salt in 400 ml water until soft.

2.   In a separate pan, heat ghee or oil. Add cumin, garlic, onion, and tomato. Sauté until soft.

3.   Add red chili powder and cook 1 minute.

4.   Pour in the cooked dal and simmer for 5–7 minutes.

5.   Turn off heat and stir in microgreen broccoli.

6.   Cover and let it sit for 2–3 minutes before serving.