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Broccoli Recipe

Broccoli & Kale Stir Fry

This is a great recipe for a quick lunchtime stir fry.

It uses broccoli and kale, because these are so rich in nutrients and they're readily available this autumn.

The Japanese Style comes from using the tamari (a bit like soy sauce) and the barley miso paste. These are excellent digestive tonics and should be added at the end of cooking, after you've removed the pan from the heat.

It doesn't matter if you don't have kale in your veg box, cabbage or spinach work just as well.

Just chop up the ingredients, chuck them in the pan in order - job's done!

Experiment with sauces and seasonings, to suit your preferences.

It's a great way of using spare veggies.

Ingredients

Serves 4

100g curly kale (or cabbage, or spinach)
200g broccoli or calabrese (full heads or sprouting)
150g mushrooms
2 cloves garlic
200g firm tofu (optional)
1 tablespoon vegetable oil
3 tablespoons tamari or soy sauce
1 teaspoon barley miso paste (optional)
1 tablespoon sesame seeds

Method

Wash the kale and the broccoli. Dry well.
Slice the kale roughly and chop the broccoli into medium-sized chunks.
Peel & crush the garlic. Wipe any mud off the mushroom and chop it roughly.
Heat the oil in a wok until hot. Add the garlic and the mushrooms. Stir well and cook for 5 minutes, until the mushrooms are lightly browned and their juice has evaporated.
Chop the tofu into cubes (if using). Add to the pan and cook on a high heat for 3 minutes, stirring regularly, until it starts to brown.
Add the broccoli. Stir and cover for 3 minutes.
Add the kale. Cover for 2 minutes, until it starts to wilt. Remove the wok from the heat.
Mix the sesame seeds with the tamari (or soy sauce) and miso paste, if using. Add to the pan. Mix well. Serve immediately.

Delicious as it is, as a lunch, or with noodles for a supper dish.

Time From Cupboard-To-Table

15 minutes

Notes & Variations

For even more flavour, you can toast the sesame seeds in a dry wok, before you start cooking. Cook them for 2-3 minutes until some of them start to "pop". This releases their delicious flavour.

You don't have to use the Japanese flavourings. Use any stir fry sauce you have to hand.

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Ratings & Reviews

Rating	Comments
8/10	This meal was very tasty, it's nice to have more than one kale recipe on a web site
8/10	I love leafy vegetables though I am not a vegetarian. The recipe is easy & very delicious & quick to fix. This is my first experience with "kale" & I Love it.
9/10	this is a great recipe thats very quick and simple to make and tastes lovely
8/10	very good use of the kale, all the flavours work extremely well together, did it with a twist though, substituted the tofu with diced chicken that i marinated for 4 hrs in 1 whole lemon juice, splash of soy, grated ginger and thai green curry paste (squeeze the chicken before adding to the wok to get rid of excess liquid)
8/10	Excellent. Served on a bed of noodles, tones down the rich taste of the soy sauce a bit.
8/10	Delicious. Marinaded the tofu in soya sauce, garlic and fresh ginger, and added red pepper strips to the stir fry. Used cabbage rather than kale, and we were pleasantly surprised.

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