VegBox Recipes

Broccoli & Kale Stir Fry

This is a great recipe for a quick lunchtime stir fry. It uses broccoli and kale (or dark-leafed cabbage or spinach) because these are so rich in nutrients. It can easily be adapted to have a Japanese style, if you prefer.
 
 

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

  1. Wash the kale and the broccoli. Dry well.

  2. Slice the kale roughly and chop the broccoli into medium-sized chunks.

  3. Peel & crush the garlic. Wipe any mud off the mushroom and chop it roughly.

  4. 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.

  5. 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.

  6. Add the broccoli. Stir and cover for 3 minutes.

  7. Add the kale. Cover for 2 minutes, until it starts to wilt. Remove the wok from the heat.

  8. Mix the sesame seeds with the tamari (or soy sauce) and miso paste, if using. Add to the pan. Mix well. Serve immediately.
 

Time From Cupboard-To-Table

15 minutes
 

Notes & Variations on Broccoli & Kale Stir Fry

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.

 
 
 

Get the free newsletter

Veg Box Recipes Newsletter

Make sure you always stay up-to-date with our latest seasonal hints, tips and recipes. Plus exclusive discounts and competitions from ethical companies.

And it's free!


Subscribe now

 

Rate It!

Have you tried this recipe? Tell us what you think of it.

 




Find more recipes

 

Broccoli Recipes

Sprouting Broccoli With Toasted Sesame Seeds
This takes literally a couple of minutes to cook and tastes delicious. Stir frying is a great way of preparing fresh, young sprouting broccoli and the flavour goes really well with the sesame seeds and tamari.
Broccoli And Peanut Butter Soup
This might sound like a strange combination, but it works really well. You can use mature broccoli heads or sprouting broccoli for this recipe – whatever you’ve got to hand.
Cracked Bulgar Wheat With Broccoli & Cream Cheese Sauce
This is a lovely recipe which makes a great lunch.
Cracked bulgar wheat is easy to cook and is available even in supermarkets nowadays. If you don't have any, you can substitute couscous or quinoa.
This recipe works well with tenderstem broccoli (picked before full heads form) or purple sprouting broccoli, later in the year.
Spicy Purple Sprouting Broccoli Pasta
This pasta recipe, generously provided for us by Abel & Cole, gives a welcome kick to purple sprouting broccoli or "PSB".
Jo Pratt’s Thai Pumpkin and Tenderstem® Red Curry
This recipe has been generously provided for us by Jo Pratt, courtesy of Tenderstem Broccoli..

Although Jo uses pumpkin, you could easily substitute in any Winter or Summer squash that happens to be in season.
Baked Autumn Omelette
This baked omelette can be customised using so many different veggies, herbs and spices, and makes a fab lunch on its own, and a hearty dinner served as a side.
 
 

Kale Recipes

Autumn Vegetable Stir Fry
This is a quick and easy way of using up any leftovers in your autumn veg box. We've listed the ingredients we most commonly use, but you can adapt this recipe to suit whatever you've got spare.
Black Nero Cabbage Soup
I must confess I never thought I would fall for "cabbage soup"!

So I was really surprised by how delicious this recipe is. Even my toddler came back for third helpings, which is unheard of...

Note: you can use kale or Savoy cabbage, too.
Spicy Cabbage Soup
You can use any type of cabbage for this recipe, so it’s a great way of using up leftovers. Spices are a good way of boosting your metabolic rate, which can get sluggish in winter, so this soup should leave you feeling full of energy.
Kale Pesto Pasta
This is a brilliant way of sneaking kale past fussy eaters. The garlic helps reduce the bitterness of the kale and the pine nuts add a sweet, nutty flavour. It also works well with spinach, chard or black nero cabbage.
Kale And Roquefort Parcels
If you’ve got an excess of kale and a household that’s close to being fed up of eating it, here’s a recipe that should inspire them again. Or see the variations for ideas with chard or spinach.
Spicy Kale with Chickpeas
This recipe has come in from Jason H, who says:

"If you don't like the texture of chick peas then you could use mixed beans instead, in which case cook them for longer."

Thanks for the submission, Jason - it's a perfect recipe for the Winter months.
 
 

Mushrooms Recipes

Baked Autumn Omelette
This baked omelette can be customised using so many different veggies, herbs and spices, and makes a fab lunch on its own, and a hearty dinner served as a side.
Vegetarian Burritos with Fresh Cucumber and Tomato Salsa
These are perfect for a more substantial lunch, sliced into bite sized pieces for party nibbles, served cold the next day in your lunch box, or at your next Mexican night with friends.
Halloween Veggie Skeleton Platter
I think the picture says it all!

I came across this idea last year - thanks so much to Laura at Feeding Frenzy for the photo.
Lentil Spag Bol
Spaghetti Bolognese doesn't have to be reserved for meat-eaters. If you fancy a change, this veggie option is delicious. And it's a good way of using up spare veg box tomatoes and onions. See the variations for ideas of how to use up spare carrots, mushrooms or even runner beans in this dish.
Simple Souffle
So what is it about the word "Souffle" that strikes fear into the heart? When did souffles acquire the status of "that which is served at dinner parties only by the most accomplished of cooks"?

Because the reality is, they're easy peasy!

The only "critical" factor is getting your oven to the right heat and not opening the door to check it until 5 minutes before it should be done.

Our favourite tip is the check for done-ness. Give the souffle dish a sharp shove. The souffle should "tremble gently" (poor thing!) rather than wobble. A wobble means more cooking time is needed.

Here is our recipe for the basic souffle. See the "Variations" section for ideas on sweet as well as savoury fillings.
Crispy Vegetable and Couscous Salad
This recipe has been provided by the British Leafy Salads Association.
 
 
 
 

Bookmark and Share

Bookmark and Share

BBC LONDON Featured on Badge