Garlic Broccoli Stir Fry

Ingredients

• 1 mediumbroccoli crown only, cut into small pieces
• 1 small piececarrot, cut into thin slices
• 2 teaspoonscooking oil
• 2 teaspoonssalt
• 4garlic cloves, finely chopped
• 710 ml (3 cups)water
• 1 teaspoonsalt, for the water
• A few dropscooking oil, for the water

Instructions

1. 1

   Cut the broccoli

   Cut the broccoli crown into small pieces.

2. 2

   Blanch the vegetables

   Put 710 ml (3 cups) of water in a pot or wok with 1 teaspoon of salt and a few drops of oil. Bring to the boil, add the broccoli and carrot slices, and cook for about 2 minutes. Transfer the vegetables out and drain them.

3. 3

   Fry the garlic

   Heat the remaining cooking oil in a wok. Add the chopped garlic and stir-fry until fragrant.

4. 4

   Combine and serve

   Add the broccoli and carrot slices. Add the salt, mix well and serve hot.

What is broccoli stir-fry?

Stir-frying is a Chinese cooking technique that cooks ingredients quickly over high heat, moving them around the pan so they cook evenly. This simple version combines broccoli and carrot with garlic.

Blanching the vegetables briefly before frying helps them cook through quickly in the wok. The final stir-fry brings them together with fragrant garlic.

Nutrition and macros by portion

The nutrition label shows one serving as written: 100 calories, 3g protein, 13g carbs, 4g fat.

The broccoli and carrot contribute most of the carbohydrates, while the cooking oil supplies most of the fat; the vegetables provide a modest amount of protein. Pair a serving with rice or noodles and a protein-rich main to make a more balanced plate.

The vegetables and aromatics

Broccoli: cut the crown into small, similar-sized pieces so they blanch at roughly the same rate.

Carrot: slice it thinly, as the brief cooking time is better suited to slender pieces.

Garlic: chop it finely so its flavour spreads through the oil. Keep it moving in the wok and add the vegetables as soon as it smells fragrant.

Blanching before frying

Hot water: bring the water, salt and a few drops of oil to the boil before adding the vegetables.

Two minutes: cook the broccoli and carrot for about this long, then drain them. The method uses this short boil to prepare the vegetables for a quick finish in the wok.

Getting the texture right

Draining: let the blanched vegetables drain before they go into the wok, so excess water does not dilute the garlic and salt.

Finishing: toss the vegetables with the garlic just until mixed and serve hot. The recipe gives no further cooking time after they are added.

Timing the stir-fry

Prepare the broccoli, carrot and garlic before heating the wok; the final stages move quickly. Once the garlic is fragrant, add the vegetables and salt, mix and serve.

What to serve with it

Serve the stir-fry hot as a vegetable side alongside rice, noodles or a main dish. For a more substantial plate, pair it with a protein-rich main.

Recipe notes & tips

• Cut the broccoli into pieces of similar size for more even blanching.
• Slice the carrot thinly so it suits the short cooking time.
• Have the garlic ready before heating the wok.
• Drain the vegetables well after blanching.
• Serve immediately while the vegetables are hot.

Variations

• Add ginger: finely chop a little ginger and stir-fry it with the garlic.
• Add mushrooms: slice them and cook them in the wok before adding the blanched vegetables.
• Add chilli: include sliced fresh chilli with the garlic for a little heat.
• Add sesame: finish with a small drizzle of sesame oil for a toasted aroma.
• Make it a meal: serve over rice with tofu or another protein-rich accompaniment.

Common mistakes to avoid

• Uneven broccoli pieces: cut them to a similar size so they cook at a similar rate.
• Thick carrot slices: slice the carrot thinly to suit the brief blanching.
• Wet vegetables: drain them after blanching so extra water does not dilute the seasoning.
• Burnt garlic: stir it constantly and add the vegetables once it becomes fragrant.
• Delaying the serving: have plates ready and serve the stir-fry hot after mixing.

How to store

Refrigerate leftovers in a covered container and use within 3 days. Reheat in a wok or frying pan until hot, stirring gently; the vegetables may soften further.

Frequently asked questions