Stir-Fried Broccoli with Chilli and Ginger

Stir fry

Serves 4

Ingredients

• 2 tbsp sesame oil
• 2 garlic cloves, chopped
• ½ red chilli, deseeded and finely chopped
• 70g piece of root ginger, peeled and finely sliced
• 400g purple sprouting broccoli, stalks chopped, heads left whole
• Pinch of sugar
• 3 tbsp white wine
• 1 tbsp soy sauce

Method

• Heat the oil in a wok or frying pan. Toss in the garlic, chilli and ginger and stir-fry for a few seconds.
• Add the broccoli and stir-fry for a further 3 - 4 minutes.
• Add the sugar, seasoning, and wine, and continue stir-frying for a further minute.
• Finally, add the soy sauce, give a good stir, then serve.

Nutrition information

Containing more vitamin C than an orange, purple sprouting broccoli is also a great source of folate, better known as folic acid, which is needed to help produce red blood cells and release energy from food. Folate is also vital during pregnancy to help prevent neural tube defects, such as spina bifida. Experts suspect that folate could help protect against heart disease and strokes.

Purple sprouting broccoli is a powerhouse of other nutrients too - as well as iron (needed to produce haemoglobin, the red blood cells that carry oxygen around the body), zinc (which may play a part in helping to prevent colds), vitamin A (for eyes and skin) and calcium (for strong bones), it contains several B vitamins, vital for a healthy nervous system, including vitamin B6 which many women take to help prevent Pre-Menstrual Syndrome (PMS).

Purple sprouting broccoli also contains betacarotene and other carotenoids which are powerful antioxidants believed to possibly help protect against cancer, heart disease and an eye disease common in the elderly called age-related macular degeneration.

One of the best things about any type of broccoli, including the purple sprouting variety, is that it contains a phytochemical called sulforaphane which is an antioxidant and natural detoxifier. Research shows that sulforaphane may help prevent both breast and prostate cancer. It can also help reduce cholesterol and lower blood pressure.

Factoids

The Latin name for broccoli is 'Brassica oleracea', but although the Romans are credited for introducing broccoli to Europe, the Celts might have discovered it first because the word ‘brassica’ seems to be derived from the Celtic word ‘bresic’.

The Romans loved their purple sprouting broccoli and it was considered a delicacy, rather like asparagus today – in fact when it became popular in England in the early 18th century it was known as ‘Italian asparagus’. But, as vegetables go, it’s only become trendy in the last 30 years.

Our thanks to 'I'm in season' for permission to use this recipe