This cruciferous vegetable is a good source of nutrients and is said to have anti-cancer properties

Broccoli is a cruciferous vegetable that belongs to the cabbage family.

Broccoli retains the most nutrients when eaten raw. Cooking reduces some of its benefits because the heating process can destroy some anti-cancer compounds. Hence, it is suggested that even if it is cooked, try not to overcook it. Blanching in boiling water for 20 seconds and plunging it in ice cold water to retain its colour is an effective way of retaining the nutrients. Broccoli is considered a good source of nutrients because it is rich in vitamin C, carotenoids, fibre, calcium, and folate. It is also a source of many substances called phyto-chemicals or plant chemicals that may have anti-cancer properties. While its calcium content doesn’t equal that of a glass of milk, broccoli is an important calcium source for those who don’t consume dairy products. Broccoli is not only a rich source of fibre, but half of its fibre is insoluble and half is soluble, helping to meet your needs for both types of fibre.

WHOLE WHEAT CREPE WITH BROCCOLI, ALMOND AND TOMATO BASIL SAUCE

Ingredients

Whole wheat flour - 150 gm

Refined flour - 100 gm

Chopped onion - 50 gm

Chopped garlic - 50 gm

Chopped celery - 50 gm

Chopped leeks - 25 gm

Chopped parsley - 50 gm

Oregano - 10 gm

Shredded basil - 25 gm

Broccoli florets (Blanched) - 100 gm

Toasted almond flakes - 50 gm

Fresh bread crumbs - 25 gm

Salt to taste

Crushed pepper to taste

Olive oil - 50 ml

Tomato concasse - 100 gm

Water - 1 litre

METHOD:

To make Crepes

Mix whole wheat flour, refined flour, salt and crushed pepper. Pour in the water slowly whisking continuously to avoid lumps. Strain the mixture and add chopped parsley and dried oregano. Take a non stick pan and heat it. Pour the crepe mixture and rotate the pan swiftly so that the mixture spreads evenly over the pan forming a thin layer. Cook it. The crepe will leave the sides of the pan by itself. Remove the pan and keep aside.

To make stuffing

In a pan, add olive oil. Add chopped onion, leeks, celery and garlic and sauté till it becomes translucent. Add the blanched broccoli florets and sauté further. Add oregano and chopped parsley. Season with salt and pepper according to taste. Add fresh bread crumbs and toasted almond flakes. Remove from flame and keep aside.

To make sauce

Heat olive oil in a pan. Add chopped onion, leeks, celery and garlic and sauté till it becomes translucent. Now add the tomato concasse and mix well. Add the seasoning, sugar, shredded basil and oregano. Cook for two minutes.

Assembling the dish

Lay the crepe on the table and place the stuffing prepared on one quarter of the crepe. Fold the crepe into half and fold again into another half to form a triangle shape with the stuffing at the centre. Place the crepe on a plate and pour the sauce over it. Flash it under the salamander and the crepe is ready to serve. You can garnish the crepe with basil leaves.

V. K. Chandrassekaran

Executive Chef, Vivanta by Taj - Connemara