Indian Broccoli and Potato Stir Fry
A simple Indian-style broccoli and potato stir fry with cumin, garlic, and warm spices. Lovely with rice or soft roti, or as a side.
Ingredients
Contains optional added salt for older eaters. Skip it for babies under 12 months.
- 180 ml potato, peeled and chopped small12.17 tbsp potato, peeled and chopped small
- 600 ml broccoli florets, cut into small florets2.54 cup broccoli florets, cut into small florets
- 22.5 ml oil1.52 tbsp oil
- 2.5 ml cumin seeds0.51 tsp cumin seeds
- 15 ml garlic, finely chopped1.01 tbsp garlic, finely chopped
- 0.6 ml turmeric0.12 tsp turmeric
- 2.5 ml garam masala0.51 tsp garam masala
- 1.25 ml cumin powder0.25 tsp cumin powder
- 1.25 ml coriander powder0.25 tsp coriander powder
- 15 ml lemon juice1.01 tbsp lemon juice
- 5 ml toasted sesame seeds1.01 tsp toasted sesame seeds
- salt (to taste), for over-1s and adults
Steps
- Add the broccoli florets to a bowl of warm water and let them rest for 2 minutes, then drain and rinse well.
- Peel and chop the potato into small, even pieces so they cook through quickly.
- Heat the oil in a pan over medium heat, add the cumin seeds, and wait until they begin to sizzle.
- Add the chopped garlic and saute for 30 to 40 seconds until fragrant.
- Add the potato pieces, stir to coat, then cover and cook on medium heat until just fork tender, about 6 minutes.
- Stir in the turmeric, garam masala, coriander powder, and cumin powder, then sprinkle in a little water to deglaze the pan.
- Add the broccoli florets and stir fry for 3 to 4 minutes until tender but still slightly crunchy.
- Sprinkle over the lemon juice and scatter the toasted sesame seeds, then transfer to a serving bowl.
- For over-1s and adults, add a pinch of salt to taste, and a little chopped green chili for those who like heat.
Nutrition
- Calories
- 112
- Protein
- 2g
- Fat
- 8g
- Carbs
- 9g
Tips by age
Cook the broccoli and potato until very soft, then chop into small finger-size pieces or lightly mash. Skip the added salt and any chili for this age.
Choking safety: Firm broccoli stalks and potato chunks can be a choking risk. Make sure everything is soft and cut small.
Serve soft and chopped into small bite-size pieces. Keep it mild with no added salt, and crush the sesame seeds lightly if you like.
Choking safety: Cut broccoli florets and potato small and ensure they are tender to avoid choking.
Serve as written, cut into bite-size pieces. Keep salt and chili out for this age and check the broccoli is soft enough to chew easily.
Choking safety: Large broccoli florets can be a choking risk. Cut into small pieces.
Serve as written in small pieces alongside rice or soft roti. Add only a tiny pinch of salt if needed.
Serve as written with rice or roti. Older kids who enjoy heat can have a little chopped green chili stirred in at the end.
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