Broccoli recipes for weight loss: 4 ideas by a nutritionist

An attempt to lose weight poses itself as a challenge for many people. While you may have tried your hands at everything, your weighing machine sometimes decides not to budge. Feeling dejected, you strike out so many ingredients, fruits or vegetables, from your regular everyday diet. However, we sometimes fail to realise that we need to add certain food items to our daily meals to accelerate our weight loss goals. One such vegetable that should be a part of your diet is broccoli. Yes, that green leafy vegetable is a must-have, at least as much as you can, if you are on your weight loss journey. Broccoli is a powerhouse of essential vitamins and minerals and has high fiber content which makes it a healthy and effective ingredient for people struggling with weight.

Health Shots got in touch with Neha Ranglani, an integrative nutritionist and health coach, to understand why broccoli for weight loss is an excellent choice, and we have some recipes to get you started.

Why should you include broccoli in your weight loss diet?

Broccoli, often touted as a nutritional powerhouse, plays a crucial role in supporting weight loss due to its unique combination of essential nutrients and health-promoting properties. Packed with fibre, vitamins, and minerals, broccoli offers a low-calorie option that can aid in achieving and maintaining a healthy weight.

1. Has high fibre content

“One of the key factors contributing to broccoli’s weight loss benefits is its high fibre content. Fibre provides a feeling of fullness and satiety, reducing overall food intake by curbing unnecessary snacking and overeating. The soluble fibre in broccoli also helps regulate blood sugar levels, preventing sudden spikes and crashes that can lead to unhealthy food cravings,” said the expert.

2. Is a nutrient-dense food

Moreover, broccoli is a nutrient-dense food, meaning it provides essential vitamins and minerals without a high-calorie count. This makes it an excellent choice for those looking to create a calorie deficit for weight loss.

“It offers a range of nutrients such as vitamin C, vitamin K, folate, and potassium, contributing to overall health while aiding in weight management,” says Neha Ranglani.

3. Has fat-burning properties

“Crucially, broccoli contains compounds with potential fat-burning properties. Indole-3-carbinol, a compound found in cruciferous vegetables like broccoli, has been linked to the modulation of estrogen levels, potentially influencing body weight regulation,” nutritionist Neha Ranglani tells HealthShots.

Additionally, sulforaphane, another bioactive compound in broccoli, has been studied for its anti-obesity effects, including the promotion of fat burning and reduction of inflammation.

4. Blood sugar regulation

Broccoli has a high soluble fibre content that helps keep blood sugar levels under check. This further helps in preventing spikes and crashes that can lead to cravings for high-calorie foods. Stable blood sugar levels contribute to better appetite control and overall weight management.

5. Supports hormonal balance

“Compounds like indole-3-carbinol in broccoli may play a role in regulating estrogen levels, potentially influencing weight regulation, particularly in women,” said the expert.

6. Versatility in meal preparation

We all dread the idea of adhering to a weight loss diet, thinking that it will include tedious recipes and never-heard-of ingredients. However, broccoli is a versatile vegetable that can be easily incorporated into various meals, from salads to stir-fries and casseroles. Its adaptability makes it a practical and tasty addition to a weight loss-focused diet.

Easy broccoli recipes for weight loss

1. Broccoli and chickpea stir-fry

Ingredients:

– 2 cups broccoli florets
– 100 gm chickpeas, washed and boiled
– 1 red bell pepper, thinly sliced
– 1 medium carrot, julienned
– 3 cloves garlic, minced
– 1 tablespoon ginger, grated
– 2 tablespoons soy sauce (or tamari for a gluten-free option)
– 1 tablespoon sesame oil
– 1 tablespoon apple cider vinegar
– 1 teaspoon jaggery syrup
– 2 green onions, sliced (for garnish)
– Sesame seeds (for garnish)
– Cooked quinoa or brown rice (for serving)

Instructions:

1. In a large wok or skillet, heat sesame oil over medium-high heat.
2. Add garlic and ginger, sautéing for 1-2 minutes until fragrant.
3. Add broccoli, bell pepper, and carrot, stir-frying for 5-7 minutes until vegetables are tender-crisp.
4. Stir in chickpeas, soy sauce, rice vinegar, and jaggery syrup, ensuring even coating.
5. Cook for an additional 3-5 minutes until chickpeas are heated through.
6. Garnish with green onions and sesame seeds.
7. Serve over cooked quinoa or brown rice if desired.

2. Broccoli and avocado salad

Ingredients:

– 3 cups broccoli florets, blanched
– 1 ripe avocado, diced
– 1 cup cherry tomatoes, halved
– 1/4 cup red onion, finely chopped
– 1/4 cup fresh coriander, chopped
– 2 tablespoons lemon juice
– 2 tablespoons extra-virgin olive oil
– Salt and pepper to taste
– 1/4 cup pumpkin seeds, toasted
– 1 tablespoon nutritional yeast (optional, for added flavor)

Instructions:

1. In a large bowl, combine blanched broccoli, diced avocado, cherry tomatoes, red onion, and coriander.
2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss gently to coat evenly.
4. Sprinkle toasted pumpkin seeds and nutritional yeast on top.
5. Chill in the refrigerator for at least 30 minutes before serving.
6. Enjoy this refreshing and nutrient-packed salad as a light meal or a side dish.

3. Broccoli and Spinach Detox Soup
(serves)

Ingredients:

– 1 large head of broccoli, chopped
– 2 cups fresh spinach, chopped
– 1 onion, diced
– 3 cloves garlic, minced
– 1 medium-sized potato, peeled and diced
– 4 cups vegetable broth
– 1 teaspoon turmeric powder
– 1 teaspoon cumin powder
– 1/2 teaspoon coriander powder
– Salt and pepper to taste
– 2 tsp oil
– Juice of 1 lemon

Instructions:

1. In a large pot, heat olive oil over medium heat. Add diced onions and garlic, sauté until softened.
2. Add chopped broccoli, potato, and spinach to the pot. Stir well to combine with the onions and garlic.
3. Pour in the vegetable broth, ensuring all the vegetables are submerged. Bring the mixture to a boil.
4. Reduce the heat to low, cover the pot, and let it simmer for about 15-20 minutes or until the vegetables are tender.
5. Using an immersion blender, carefully blend the soup until smooth. If you don’t have an immersion blender, transfer the soup in batches to a regular blender.
6. Add turmeric, cumin, coriander, salt, and pepper to the blended soup. Stir well.
7. Squeeze in the lemon juice for a fresh, citrusy flavor. Adjust salt and pepper to taste.
8. Allow the soup to simmer for an additional 5-10 minutes to let the flavors meld.
9. Serve hot, garnished with fresh herbs like parsley or cilantro.

4. Broccoli and Red Lentil Patties

Ingredients:

– 1 cup broccoli florets, steamed and finely chopped
– 1 cup cooked red lentils, drained and mashed
– 1 small red onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon red chilli powder
– 1/2 teaspoon turmeric powder
– Salt and pepper to taste
– 1 tablespoon nutritional yeast (optional, for added flavor)
– 2 tablespoons besan
– 2 tablespoons fresh coriander, chopped
– 1-2 tablespoons oil for cooking

Instructions:

1. In a large mixing bowl, combine the finely chopped broccoli, mashed red lentils, chopped red onion, minced garlic, ground cumin, red chilli powder, turmeric powder, salt, pepper, nutritional yeast (if using), chickpea flour, and chopped coriander.
2. Mix the ingredients thoroughly to form a uniform mixture. If the mixture is too wet, you can add a bit more flour.
3. On a medium flame, heat oil in a skillet.
4. Shape the mixture into small patties and place them in the skillet. Cook each side for 3-4 minutes or until golden brown.
5. Once cooked, transfer the patties to a plate lined with paper towels to absorb any excess oil.
6. Serve the broccoli and red lentil patties warm as a delightful vegan starter or snack