Did you know that broccoli is one of THE most nutritious vegetables? I just learned that and I LOVE broccoli. This recipe from Ottolenghi of Char-grilled Broccoli with Sweet Tahini is super delicious and really different tasting.
Make this soon while it is still warm enough to grill outside, because trying to grill it inside does produce a fair amount of smoke, so better to be outside.
More importantly, back to the nutritious benefits of broccoli, did you know that a cup (91 grams) of raw broccoli provides 116% of your daily vitamin K needs, 135% of the daily vitamin C requirement and a good amount of folate, manganese and potassium? It’s a top source of natural plant chemicals shown to help lower the risk of some cancers (though many other things also affect your cancer risk).
According to one doctor, broccoli is all you need! It’s because the green vegetable is good for healthy gut bacteria, bowel health, and improving immune health.
As an overall marker of health, gut health is quite important as it has a “profound influence not only on our digestive function but also on our mood and brain function” and may also affect our weight and potential joint pain, according to Dr Chatterjee.
This link between healthy gut bacteria and a healthy mind is relatively new, as science emerges.
According to Harvard University Medical School, a person’s stomach or intestinal distress can actually be the cause of anxiety, stress, or depression “because the brain and gastrointestinal system are intimately connected”.
So this is why we must all eat more broccoli!!
Now I am NOT a lover of tahini. In fact, I do not like it at all in hummus, but because this is sweetened a bit with honey, along with the addition of garlic and lemon, this is just different, delicious, and delectable!
CHAR-GRILLED BROCCOLI WITH SWEET TAHINI – serves 4
1 head of broccoli – 1+ lbs.
1 TBS. olive oil
2.5 TBS. tahini – at room temperature and stirred thoroughly so all oil is incorporated
1½ tsp. honey
2 tsp. lemon juice
1 small garlic clove, peeled and crushed
Water – at room temperature
1 tsp. each white and black sesame seeds, toasted (or just 2 tsp. toasted white sesame seeds)
Trim any big leaves off of the broccoli and cut off the woody base of the stems. Blanch for three minutes in boiling, salted water until al dente, refresh, drain and leave to dry.
Toss the broccoli in the oil, a teaspoon of salt and a large pinch of pepper, then cook on a very hot, ridged griddle pan or outdoor grill for two minutes on each side, until slightly charred and smoky. Set aside to cool.
Whisk the tahini, honey, lemon juice, garlic and a pinch of salt, and slowly start to add water, half a tablespoon at a time. At first, the sauce will look as if it has split, but it will soon come back together. Add just enough water to make the sauce the consistency of honey – around three tablespoons in total. Arrange the broccoli on a platter, drizzle with sauce and scatter the sesame seeds on top. Serve at room temperature.
This is a perfect accompaniment to any meal. And you can make it ahead of time – no sweat!
I hope you LOVE this Char-grilled Broccoli with Sweet Tahini recipe as much as I do.