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  • Writer's picturelifeofandra

Pan-fried Tenderstem Broccoli with Toasted Mixed Seeds

A quick recipe for Pan-fried Tenderstem Broccoli with Toasted Mixed Seeds and Crispy Fried Onions

Pan-fried Tenderstem Broccoli with Toasted Mixed Seeds

Tenderstem Broccoli/Long Stem Broccoli/Broccolini is a delicious and versatile vegetable.

You can enjoy this dish as it is, or serve it as a side dish with pan-fried steak, fish or any meat substitute.


Pan-fried Tenderstem Broccoli with Toasted Mixed Seeds


ingredients for Pan-fried Tenderstem Broccoli with Toasted Mixed Seeds

You will need:


  • 200g Tenderstem Broccoli

  • 20g toasted mixed seeds ( I used a mix of pumpkin, sunflower, sesame and flaxseed)

  • 10g crispy fried onion

  • 1/2 tsp sesame oil

  • 1 tsp light soy sauce


How to:


  1. Wash the Tenderstem Broccoli and pat dry it

  2. Heat the sesame oil in a pan

  3. Add the Broccoli

  4. Fry at medium temperature for 4-5 minutes

  5. Add the Soy sauce and continue frying for another 3-4 minutes

  6. Remove the pan from the stove

  7. Place the Pan-fried broccoli on your plate of choice

  8. Sprinkle the toasted seeds and crispy fried onions on top

  9. Enjoy!

Pan-fried Tenderstem Broccoli
  • If you're using raw seeds, put them in a frying pan on medium heat for 2-3 minutes, making sure to stir every once in a while.

  • You can replace the sesame oil with vegetable, sunflower, rapeseed, or olive oil

  • You can use any mix of toasted seeds you have available, but I do recommend the mix contains at least the pumpkin and sesame seeds as they do pair very well with the flavour of the pan-fried Tenderstem Broccoli.

  • Ideally, you would use a Cast Iron Skillet, but any non-stick pan which you have available will do the job.

Pan-fried Tenderstem Broccoli with Toasted Mixed Seeds

If you prefer your veggies roasted rather than pan-fried, then please have a look at my Recipe for Roasted Tenderstem Broccoli with Pine Nuts, Flaked Almonds and Gochugaru/chilli flakes.


If you try this recipe, please let me know what you think of it in the comments below.

I hope life is treating you well.

Take care.

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