In order to maintain the nutritional content of broccoli it is important it is not cooked for too long and it is preferable to steam it rather than boil it. It can then be stir fried with a mixture of other crunchy green vegetables. As an extra you can also add in algae to the water of the rice that is cooking so that the content of iron will be absorbed by the rice grains.
Preparation time: 15 minutes
Cooking time: 35 minutes
Makes: 4 servings
Ingredients
1 kilogram of broccoli
125 grams of sweet peas
¼ kilogram of red rice or whole-wheat rice
10 cm of algae
3 tablespoons of peanut oil
3 mashed garlic teeth
3 tablespoons of soy sauce
Pepper
Preparation
- Place a little bit of water in a pot and boil it. Then place the broccoli in the boiling water for 1 minute, remove the broccoli with a strainer and place it under cold water right away to avoid it from cooking more.
- Peel the sweet peas and poach them in the boiling water for 30 seconds. Remove them from the pot with a strainer and place them in the bowl with cold water for 5 minutes. Strain them well. Keep the water you have used to boil the vegetables in.
- Add in the red or whole-wheat rice and algae to the pot with the vegetable water and boil them again. Reduce the heat of the stove and allow it to cook over low heat for 30 minutes. When the rice is cooked, strain it and keep some of the water. Get rid of the algae.
- Use a wok and heat the peanut oil. Add in the mashed garlic teeth and fry them for around 1 minute stirring constantly so that they give flavor to the oil. Do not allow the garlic to burn.
- Add the oil to the strained vegetables and stir-fry them for 1 or 2 minutes. Mix the soy sauce and 8 tablespoons of the vegetable water you had set aside. Add this mixture to the vegetables and stir-fry for another minute.
- Take the wok off the heat and stir the rice into the vegetables. Serve in separate dishes and sprinkle some pepper on the top. This can be eaten right away or can be served cold.
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