Healthy Broccoli & Bell Pepper Zunka – Quick Sattvic Breakfast Recipe
Broccoli & Bell Pepper Zunka Recipe (No Onion, No Garlic)
A hearty and wholesome dish from Maharashtrian cuisine, Broccoli & Bell Pepper Zunka is a perfect choice for a sattvic, light breakfast. This easy-to-make recipe features a blend of nutritious vegetables like broccoli, cabbage, and bell peppers cooked with gram flour (besan) and spiced to perfection. Serve it with a side of bread toast and masala chai for a satisfying start to your day.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Cumin Seeds | 1 teaspoon |
| Turmeric Powder | 1 teaspoon |
| Asafoetida (Hing) | 1/4 teaspoon |
| Red Chilli Powder | 1/2 teaspoon |
| Gram Flour (Besan) | 1/4 cup |
| Water | 1/2 cup |
| Broccoli (finely chopped) | 1 cup |
| Cabbage (finely chopped) | 1/2 cup |
| Green Capsicum (finely chopped) | 1/2 |
| Red Capsicum (finely chopped) | 1/2 |
| Oil | 1 tablespoon |
Nutritional Information (Per Serving, Approx.):
| Nutrient | Amount |
|---|---|
| Calories | 100 kcal |
| Protein | 4 g |
| Carbohydrates | 10 g |
| Fat | 6 g |
| Fiber | 3 g |
| Sodium | 50 mg |
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Instructions:
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Prepare the Ingredients: Start by preparing all the ingredients. Wash and finely chop the broccoli, cabbage, and capsicum (both green and red). Set them aside.
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Cook the Spices: Heat 1 tablespoon of oil in a pan or kadhai. Once hot, add cumin seeds and asafoetida. Let them sizzle for about 10 seconds, allowing the flavors to release.
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Cook the Vegetables: Add the chopped green and red capsicum along with cabbage and broccoli to the pan. Stir well and cook until the vegetables soften and are cooked through (about 5-7 minutes). Keep stirring occasionally to ensure the veggies don’t burn.
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Prepare the Gram Flour Mixture: In a separate bowl, combine red chili powder, gram flour, and water. Mix well to form a smooth batter-like consistency. Set this aside.
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Combine and Cook: Once the vegetables are cooked, pour the prepared gram flour mixture into the pan. Stir well to combine, ensuring the flour is well-coated with the vegetables. Continue cooking for 4-5 minutes, allowing the gram flour to cook and absorb the flavors. Stir occasionally to avoid burning.
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Final Touches: Once the gram flour is cooked and the mixture thickens, add salt to taste and give it a final stir.
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Serve: Serve this delicious Broccoli & Bell Pepper Zunka hot. It pairs beautifully with crispy bread toast and a cup of masala chai for a wholesome breakfast.
Serving Suggestions:
Broccoli & Bell Pepper Zunka is not just nutritious but also packed with flavors. For a traditional Maharashtrian experience, pair it with bread toast and masala chai. The crunch of the toast complements the soft texture of the zunka, making it a satisfying meal. It’s perfect for a light and energizing morning breakfast, or you can even enjoy it as a savory snack anytime during the day.
Why You’ll Love This Recipe:
- Healthy and Nutritious: Full of fiber-rich vegetables like broccoli and bell peppers, this recipe is both low in calories and high in essential vitamins and minerals.
- No Onion, No Garlic: This dish is ideal for those following a sattvic (pure) diet, as it avoids the use of onion and garlic.
- Quick and Easy: With just 35 minutes of your time, you can prepare a flavorful and filling dish.
- Maharashtrian Flavors: This is a unique variation of zunka, a famous dish from Maharashtra, with the addition of colorful bell peppers and nutritious broccoli. It offers a fresh take on traditional recipes.
Enjoy this simple yet delightful recipe as part of your healthy eating routine!
