Broccoli and Tomato Stew | Pika Chakula

Broccoli and Tomato Stew

2013-02-24

Ingredients:

  • Kosher salt
  • 1 head broccoli, head cut into bite size florets, stems peeled and cut into 1/4-inch thick “coins”
  • 2 teaspoons coriander seeds
  • Extra-virgin olive oil
  • 1 medium onion, cut into 1/4-inch dice
  • Pinch crushed red pepper
  • 1 clove garlic, smashed and finely chopped
  • 1/2-inch piece ginger, peeled and grated on a zester
  • 1 (28-ounce) can tomatoes, passed through a food mill

Method:

Bring a large pot of well salted water to a boil. Set up a bowl of well salted ice water. Toss the broccoli florets into the boiling water. Let the water come back to a boil and cook for 2 minutes. Immediately plunge the broccoli into the salted ice water and let it cool. Remove the cold broccoli from the ice water and reserve with the stem “coins”.In a small dry saute pan toast the coriander seeds until they become very aromatic, 3 to 4 minutes. Pulse the coriander seeds in a spice grinder to a fine powder. Reserve.

Coat a large saute pan with olive oil and add the onions. Season with salt and a pinch of crushed red pepper. Bring the pan to a medium-high heat and cook the onions until they are soft and aromatic, 7 to 8 minutes. Add the garlic, ginger, and ground coriander seed and cook for 2 to 3 more minutes. Add the tomatoes and season with salt. Bring the mix to a boil and reduce to a simmer. Simmer the mix over medium heat for about 10 minutes. Toss in the broccoli florets and the stem “coins”. Cook until the tomatoes really cling to the broccoli, 10 to 12 minutes.

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Recipe Comments

  1. posted by andresumoza on Mar 17, 2013

    I made couscous in tomato broth. It seems more of a side-dish than a main one, and I can’t think of what to serve it with! (dairy is ok). Thanks.

  2. posted by thexbox360player on Mar 17, 2013

    I want some moderate level recipes for great dinners. I have been trying to make something new each week. What do you got?
    Links are appreciated.

  3. posted by RichT on Mar 17, 2013

    With lent right around the corner I’m trying to stock up on some really good no-meat recipes. Vegitarian dishes are never big hits with my family so I thought I’d see if anyone had some really good ones. I think last year we lived on Mac and Cheese on Fridays :). No one here likes fish much either. Any good recipies would be highly appreciated! Thanks so much!

  4. posted by Jerosh Nagulachandran on Mar 19, 2013

    I made a delicious black bean soup with diced tomatoes, pumpkin, onions, garlic, spices, etc. I had to boil everything for 10 minutes and stew it for a little while. So how can all those good vitamins, minerals, and antioxidants still be present? Doesn’t the boiling leach out or destroy the vitamins? Or do enough nutrients remain so that it is still healthy eating?

  5. posted by TommyKay on Mar 19, 2013

    I like to cook large batches of food ahead of time and save the leftovers. I already do this with pasta, chili, and oatmeal. What are some other cheap and healthy foods that I can cook in large portions?

  6. posted by Mike on Mar 20, 2013

    I have some stewing steak, mushrooms onions tomatoes garlic broccoli carrotts courgettes and a load of other stuff but i keep making the same old dinners beef stew DOH!! has anyone got any different suggestions. We wont be at home for a hour befor we eat it, so would be nice to come back to something cooked.

  7. posted by borabora5524 on Mar 20, 2013

    there very strange ingredients for breakfast but when i looked in my fridge they all seemed to look so lovely and colorful!!

    potato
    cheese
    broccoli
    carrots
    scallions
    tomato
    mushroom
    eggs
    brown and white bread

    can you come up with an idea for me?
    (and tell me how to cook it!)

  8. posted by alberto s on Mar 21, 2013

    I only have microwave, toaster, and crockpot. Keep in mind I am anemic. Do you have any quick healthy suggestions and recipes.

  9. posted by dubmecrazy3 on Mar 21, 2013

    If so, what are some of the foods you eat? How often do you exercise? I have asked several questions in the Diet section but I don’t get sensible answers. There are always people trying to sell weight loss products.

  10. posted by Gage on Mar 23, 2013

    I don’t really like to take sandwiches, and have a microwave.
    So know of recipes that the leftovers are just as good (or better) than the day they were cooked?
    Or other easy lunch main dishes that aren’t sandwiches?

  11. posted by dubmecrazy3 on Mar 23, 2013

    I need some recipes that are cheap to make for my lunch and dinners. Thanks!

  12. posted by Lasagna delivery guy on Mar 23, 2013

    I ‘ve been cooking something special once a week for my family last week it was White chili this week it was Enchilada bake. Next week I want to cook the best dinner ever.I have two small chidren that are really picky.Please include recipes if possible.

  13. posted by Boo Cookie on Mar 23, 2013

    Sometimes, I want something quick and easy to prepare like mac and cheese (from Kraft), but it tastes so bland to me and not cheesy at all! Any tips on how to make it tastier?

  14. posted by Cliffy N on Mar 23, 2013

    I want to lose some weight and i heard detox diets are a good start to kick off. I just need maybe like a laid out plan of the first week and go from there.

  15. posted by Franklin Bluth on Mar 23, 2013

    I have a roll of frozen ground beef and am sick of hamburgers. What else can I make?

  16. posted by forahobby on Mar 24, 2013

    I get a lot of exercise from running 5-6 milesa day plus 15 minutes of yoga. But after my work day, I am soooo hungry that I eat junk such as cookies, cake etc. All this is putting on belly fat. I NEVER had any belly fat all my life and my exercise routine does not seem to help because of my unhealthy eating.

    I eat a good break fast and a good lunch, I’m still hungry by the time it is 6 pm

    What are your tips to avoid such foods? Can this hunger itself be avoided?
    I am a vegetarian, I forgot to add. Sorry.

  17. posted by Sir fliesalot on Mar 25, 2013

    Whether it’s a main dish, or a dessert, or anything else, what do you make that is always a big hit? Or if you take it to someone’s party….If so, what is it?

  18. posted by Ev dog on Mar 25, 2013

    Do you plan according to sales? Are there any free meal planning websites with grocery lists? I need meal ideas and I want to start planning meals better so I save $.

  19. posted by have faith on Mar 25, 2013

    So I am 13 years old and i weigh 128 pounds and 5’2. I need to lose 15 pounds this month because next month I am going to audition to be a model. I really need to lose weight. Please help!!! No rude comments please. I really want to be thin so that i can get in modeling.

  20. posted by Lachlan on Mar 26, 2013

    I’m wanting to eat healthier but I dont like hardly any fruits and vegetables. I’m just looking for some good tips and advice so I can live a healthier lifestyle. If anyone has some good ideas please let me know.

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