Tomato-broccoli medley with black pepper
Discover a simple, nutritious, and flavorful Tomato-Broccoli Medley, bursting with fresh veggies and seasoned with a hint of black pepper. Perfectly balanced and ready in no time for a healthy meal.
- 28 Jan 2025
- Cook time 10 min
- Prep time 5 min
- 4 Servings
- 3 Ingredients
Tomato-broccoli medley with black pepper is a healthy and delicious dish that's perfect for any meal. This recipe combines the vibrant flavors of fresh broccoli and tangy canned tomatoes, complemented by the bold taste of black pepper. It's easy to prepare and packs a nutritious punch, making it an excellent choice for a quick weeknight dinner or as a side dish for your favorite main courses.
Ingredients:
Instructions:
- Rinse the broccoli thoroughly under cold water.
- Chop the broccoli into bite-sized florets. Don't discard the stems; slice them into thin pieces.
- Bring a large pot of salted water to a boil.
- Add the broccoli to the boiling water and cook for about 3-4 minutes, or until tender but still crisp.
- Drain the broccoli and set aside.
- In a medium saucepan, pour the canned tomatoes along with their juices.
- Heat over medium heat until it starts to simmer.
- Add the cooked broccoli to the saucepan with the simmering tomatoes.
- Stir well to combine.
- Sprinkle the black pepper evenly over the medley. Adjust the seasoning to taste. If desired, you can add a pinch of salt for additional flavor.
- Reduce the heat to low and let the mixture simmer for about 5-7 minutes, allowing the flavors to meld together. Stir occasionally to ensure even cooking and prevent sticking.
- Once done, turn off the heat and transfer the tomato-broccoli medley to a serving dish.
- Serve hot as a side dish or a light main course.
Tips:
- For added flavor, sauté the broccoli in a little olive oil before adding the tomatoes and black pepper.
- Consider using fresh tomatoes if they're in season for an even fresher taste.
- If you prefer a spicier dish, you can add more black pepper or even a pinch of red pepper flakes.
- Garnish with fresh herbs such as basil or parsley for added freshness and color.
- Serve with a side of quinoa or brown rice to make it a more filling meal.
And there you have it, a delightful tomato-broccoli medley with a kick of black pepper. This simple yet flavorful dish not only brings a burst of color to your plate but also ensures you're getting a healthy dose of vegetables. Enjoy it on its own or pair it with your favorite protein for a well-rounded meal. Happy cooking!
| Nutrition Facts | |
|---|---|
| Serving Size | 230 grams |
| Energy | |
| Calories 80kcal | 4% |
| Protein | |
| Protein 4.90g | 3% |
| Carbohydrates | |
| Carbohydrates 13g | 4% |
| Fiber 5g | 14% |
| Sugar 3.91g | 4% |
| Fat | |
| Fat 0.75g | 1% |
| Saturated 0.09g | 0% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 27ug | 3% |
| Choline 36mg | 6% |
| Vitamin B1 0.48mg | 40% |
| Vitamin B2 0.23mg | 18% |
| Vitamin B3 1.52mg | 10% |
| Vitamin B6 0.39mg | 23% |
| Vitamin B9 120ug | 29% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 160mg | 181% |
| Vitamin E 0.61mg | 4% |
| Vitamin K 180ug | 147% |
| Minerals | |
| Calcium, Ca 100mg | 8% |
| Copper, Cu 0.14mg | 15% |
| Iron, Fe 1.57mg | 14% |
| Magnesium, Mg 44mg | 10% |
| Phosphorus, P 120mg | 10% |
| Potassium, K 640mg | 19% |
| Selenium, Se 3.17ug | 6% |
| Sodium, Na 130mg | 9% |
| Zinc, Zn 0.79mg | 7% |
| Water | |
| Water 210g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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