Monday, February 17, 2014

Mini yellow colored Peppers, Broccoli and Green peas quick stir fry for lunch box.

Today made this stir fry with mini colored peppers, broccoli florets and green peas to pack in the  lunch box. No spices or masala powder is used, sauteed onions and hand full of fresh chopped cilantro and  one chopped green chili  is  used to build the stir fry  flavor base. Pre boiling broccoli florets in the microwave reduced  cooking time and enhanced  vibrant green glow of broccoli. This is quick vegetable stir fry packed with natural taste of veggies. Check similar stir fry subji recipe blogged earlier where I have used capsicum, broccoli, shelled edamame beans and tofu cubes.

Ingredients :
(One single generous vegetable stir fry serving or this is good for two servings as side dish in meals.)
  • 7-8  Broccoli florets - cut into an inch size pieces. (1.5 cup)
  • 4-5 Mini colored peppers - chopped into small pieces. (3/4 cup) (substitute - colored capsicum)
  • 1/2 Cup - frozen green peas
  • 1 small onion - finely chopped (3/4 cup yield)
  • 1 Green chili - finely sliced
  • 1/2 Cup - fresh chopped cilantro.
  • 1 Tb.spoon - oil
Method of preparing Stir fry :
  1. Slice mini peppers into small chunks. (I picked only yellow to have contrast with green broccoli.) Break broccoli florets into one inch pieces. Finely chop stem part, transfer to microwave safe bowl, cover with water, add 2 tiny pinches of salt. Microwave on high heat for 4-5 minutes.
  2. In  the mean time in a small saute pan heat 1 tbsp oil, add chopped onions, saute for 7-8 minutes stirring often with wooden spoon.
  3. Add sliced mini colored peppers and finely chopped green chili, continue to saute over medium heat for 2-3 minutes.
  4. Next drain pre-boiled broccoli, save water to use in other cooking dishes.  Add broccoli  in the pan, add frozen green peas. Mix well, add 1/4 tsp salt, fry over high heat for 2-3 minutes. Lower heat to medium  low setting, add 1/2 cup chopped cilantro, stir. Put off  the heat after 2-3 minutes.
  5. Serve with roti or eat by itself in a bowl by drizzling little salad dressing.

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