Stir-fry or cook minced broccoli in Instant Pot to prepare this mouth-watering, healthy broccoli recipe. Perfect for busy weeknights, it is quick to make, extremely delicious and very healthy.

What is “Keema Broccoli Matar”?

The word Keema is used for “minced meat”. However, for this quick and delicious healthy broccoli recipe, I use minced broccoli and ginger. Stir-fried with Indian spices and peas, it can be served with fresh chapattis or Indian flatbread. This is that one dish that can easily make broccoli-haters surprise themselves because it tastes so good!

For other minced-broccoli recipes, go to this post: 4 Broccoli Recipes. Minced broccoli mix is also our essential weekend meal-prep ingredient among all others: Meal-prep ingredients

I recently tried it the Instant Pot and cooking it was a breeze. 

 

What are the Key Ingredients for Keema Broccoli Matar?

  • 1 Medium Broccoli Head 
  • 1 inch ginger
  • 1 cup peas
  • 1 tsp salt
  • 1 tbsp chopped cilantro
  • 1 tbsp onion-tomato paste (optional)
  • 2 tbsp plant-based oil
  • Spices
    • 2 Bayleaves
    • 1/2 tbsp cumin seeds
    • 1 tsp Garam Masala
    • 1 tsp turmeric
    • 1 tsp red-chili powder

 

 

How to make “Keema Broccoli Matar”?

– Step by Step Instructions (Stovetop)

 

Step 1

Grate Broccoli and ginger until minced into fine chunks. You can use a blender, food processor or a simple hand grater.

Step 2

Heat oil in a pan and add cumin seeds, turmeric, bay leaves, and roast.

Step 3

Add broccoli-ginger mix and stir; add red chili powder and stir for another 3-5 minutes.

Step 4

Add the onion-tomato paste- If you don’t have it prepared, you may add 1 tablespoon of tomato purée at this stage. Else, skip it.

Step 5

Add soaked peas. If you’ve raw peas, please boil them in hot water until soft, rinse the water away and add peas to the mix.

Step 6

Add salt, garam masala and stir again for 3-5 minutes. 

Step 7

Garnish with chopped cilantro and serve with fresh chapattis (Indian Flatbread).

How to make “Keema Broccoli Matar”?

– Step by Step Instructions (Instant Pot)

 

Servings

4

Ready In:

10 mins

Good For:

Lunch/Dinner

Diet:

Vegan/Gluten-Free

Step 1

Grate Broccoli and ginger until minced into fine chunks. You can use a blender, food processor or a simple hand grater.

Step 2

Turn the Instant Pot into Saute mode and add oil. When hot, add cumin seeds, turmeric, bay leaves, and roast until cumin seeds sputter.

Step 3

Add broccoli-ginger mix and add red chili powder.

Step 4

Add the onion-tomato paste- If you don’t have it prepared, you may add 1 tablespoon of tomato purée at this stage. Else, skip it.

Step 5

Add soaked peas. If you’ve raw peas, please boil them in hot water until soft, rinse the water away and add peas to the mix. Add salt. 

Step 6

Seal the vent and put it under “High pressure” for “0 minutes.” 

Step 7

When the pot beeps, quick release the pressure. 

Step 8

Add garam masala, and give a quick stir. Garnish with chopped cilantro and serve with fresh chapattis (Indian Flatbread).

Can Keema Broccoli Matar be made ahead of time?

Yes; however, I prepare the Broccoli-ginger minced mix over the weekend as a key ingredient for meal-prep. Here is the post on our other healthy meal-prep ingredients. During busy weeknights, this dish takes less than 20 minutes to prepare. Therefore, I recommend that you prepare it right before a meal and it will taste the best! 

What are the health benefits of Keema Broccoli Matar?

Broccoli is rich in Vitamin C which helps build immunity and fight chronic inflammation. Also, it is a cruciferous vegetable (like cauliflower, cabbage, and Brussel sprouts). Research shows that these vegetables can prevent and fight cancer [1].

Peas, on the other hand, have minerals like magnesium and potassium which help maintain blood pressure and relieve muscle spasms. Peas are also rich in Folate thereby helps fight anemia. In a nutshell – this is a great healthy dish!

References: 

1. http://cancerpreventionresearch.aacrjournals.org/content/early/2018/05/15/1940-6207.CAPR-17-0423

 

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Keema Broccoli Matar (Instant Pot and Stove Top)

Stir-fry or cook peas and minced broccoli in Instant Pot to prepare this mouth-watering, healthy broccoli recipe. Perfect for busy weeknights, it is quick to make, extremely delicious and very healthy.
Course Main Course, Side Dish
Cuisine Indian
Keyword broccoli dishes
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 4
Calories 153kcal

Equipment

  • Instant Pot (optional)

Ingredients

  • 1 Medium Broccoli Head 1 cup minced broccoli
  • 1 inch ginger
  • 1 cup peas I use frozen
  • 1 teaspoon salt
  • 1 tablespoon chopped cilantro chopped coriander leaves
  • 1 tablespoon onion-tomato paste optional
  • 2 tablespoon oil I use plant-based oil

Spices

  • 2 Bay leaves
  • 1/2 tablespoon Cumin seeds
  • 1 teaspoon Garam Masala
  • 1 teaspoon Turmeric
  • 1 teaspoon Red Chili Powder Optional

Instructions

  • Grate Broccoli and ginger until minced into fine chunks. You can use a blender, food processor or a simple hand grater.
  • Turn the Instant Pot into Saute mode and add oil. When hot, add cumin seeds, turmeric, bay leaves, and roast until cumin seeds sputter.
  • Add broccoli-ginger mix and add red chili powder.
  • Add the onion-tomato paste- If you don't have it prepared, you may add 1 tablespoon of tomato purée at this stage. Else, skip it.
  • Add soaked (frozen) peas. If you've raw peas, please boil them in hot water until soft, rinse the water away and add peas to the mix. Add salt. 
  • Seal the vent and put it under "High pressure" for "0 minutes."
  • When the pot beeps, quick release the pressure. 
  • Add garam masala, and give a quick stir. Garnish with chopped cilantro and serve with fresh chapattis (Indian Flatbread).
  • For stovetop, stir the ingredients in a pan for 8-10 minutes, instead of pressure cooking.

Nutrition

Calories: 153kcal | Carbohydrates: 17g | Protein: 7g | Fat: 8g | Saturated Fat: 1g | Sodium: 643mg | Potassium: 605mg | Fiber: 6g | Sugar: 5g | Vitamin A: 1373IU | Vitamin C: 150mg | Calcium: 87mg | Iron: 2mg
Disclaimer: I use WP Recipe maker for Nutrition Value calculation and are the best estimates using the plugin. Please use your nutritional value calculator if you have one.

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