Antonia Magor Nutrition

{Recipe} Speedy Broccoli Satay

Antonia MagorComment

Broccoli and satay may not be the most automatic of pairings, but stick with it. With many of us on the search for more plant based protein this dish really does pack a punch. Creamy coconut milk and satisfying peanut butter works intriguing well with the crunchy broccoli and creates a filling and flavourful meal. You can toss in any other vegetables you might have to hand and the sauce works well with other proteins, like tofu or chicken. 

Serves 2 

Takes 15 minutes 

Vegan & Gluten Free.

Ingredients:

  • 2 tablespoons of sesame seed oil
  • 3 cloves of garlic, minced
  • 1 “thumb”* of ginger, finely minced
  • 1 x 400ml can of coconut milk
  • juice of a lime
  • 1 teaspoon honey
  • 2 tablespoons tamari
  • 2 heaped tablespoons crunchy peanut butter
  • 1 head of broccoli or 200grams tenderstem broccoli, chopped into small florets or pieces.

Serve with brown rice, a squeeze of lime and a cabbage slaw tossed in lime juice for a little crunch.

Method:

  • Heat the sesame seed oil in a large non-stick pan or casserole dish. Add the minced garlic and grated ginger and cook for a few minutes on a low heat being careful that the garlic doesn’t burn.
  • Turn the heat up and add the coconut milk, lime juice, honey, tamari and peanut butter. Whisk all the ingredients together until the sauce is smooth and bubbling, then continue cooking on low heat while you prepare your broccoli.
  • Steam the broccoli for 2 -3 minutes so that it is cooked but maintains some bite. Run the hot broccoli under cold water and give it a good shake to get rid of excess water. Allow to dry for a few minutes or lay out on kitchen paper. 
  • The satay sauce should have thickened a little during this time, if not continue cooking for a few more minutes.
  • Mix the broccoli into the sauce and serve with brown rice, a squeeze of lime and a cabbage slaw for a little added crunch.

*A thumb of ginger is a knob of ginger roughly the size of a thumb, a couple of inches. If you are using organic ginger you do not need to peel the skin, if using non-organic ginger you may choose to peel the skin.