Eating spinach and broccoli is not in itself a very extotic idea but giving it a twist with addition of garlic elevates its grade to an exotic dish.Spinach and broccoli are powerhouses of nutrients.These are not only tasty but provides lots of nutrients. When I saw broccoli for the first time , I thought that this is green cauliflower. But now I know that thisgreen sister is more nutritionally dense then all time favourite cauliflower.
This greeny greeny stuff makes a beautiful simple dish which is tasty as well as healthy. A very good dish which is diabetic friendly as well as good for heart. It can be be teamed up with any dish or can be eaten all by itself.
Spinach is a rich source of Magnesium and Iron .it is high in wtaer soluble vitamins such as B2, B6 and folate.Fat soluble vitamins A, E, and K also present in good amounts in spinach. Small amounts of potassium, calcium and manganese are also present.
Broccoli is also great source of vitamins BC. It retains its nutrient when it is steamed for a very little time.Vitamins C and K are present in good amount . Pottassium and Iron are the minerals found in broccoli.Broccoli is in the family of cruciferous veges and also known as the super veges.Its antioxidant properties are attributed to presence of flavonoids kaempferol, quercitin, carotenoids .
Garlic in addition to its pungent smell contains sulfur compounds which are responsible for the smell as well as for its benefits. The allium is the compound which is in garlic and helps .
Spinach : 150 grams
Broccoli : florets from one small head
Garlic : 2 medium segments
Olive oil : One teaspoon
Salt : 1/8 tsp
Pepper : a sprinkle ( optional)
Wash spinach and florets in water to remove any impurities from the veges. Peel the garlic segments and wash them. Cut the garlic longitudinally.We already have broccoli florets.And cut the spinach or you can keep it as it is if it is baby spinach.Heat a pan on gas or any stove you are using. Add oil into pan and add garlic saute it until very light brown. Remove the garlic from pan .
Into the same pan add broccoli florets and cook covered for 6 – 7 minutes on low flame. After 6 minutes add spinach and further cook for 3 more minutes. Remove the pan from heat mix garlic into the broccoli and spinach. You can make it without removing garlic from the pan. But then the garlic looses its crunchiness.Sprinkle salt and pepper over it and mix.